Month: March 2018

CrossFit WOD, March 31, 2018

Iron Athlete Levels Testing Day 6 Skill Turkish Get Up (2-2-2-2-2-2) Triple Double (Time) 2-2-2-Finish 10 Push press 115/80# 35 DU with remaining time in interval chip away at 50 SDHP @115/80# 2mins work 1min rest 2mins work 1min rest 2mins work 1min rest Finish!

CrossFit WOD, March 30, 2018

Iron Athlete Levels Testing Day 5 Gymnastics Weighted Pull-ups (8-5-4-3-2-1-1-1) 1RM weighted pull up ALternate with HS walking work Metcon Ham Sandwich (Time) 25 Deadlifts 225/155# 50 Wall balls 20/14# 25 Deadlifts *EMOM 4 burpees

CrossFit WOD, March 29, 2018

Iron Athlete Levels Testing Day 4 Skill Beep Test (AMRAP – Rounds and Reps) This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line,… Read more »

CrossFit WOD, March 28, 2018

Iron Athlete Levels Testing Day 3 Skill 5 – 10 – 5 (Time) Sprint Drill Weightlifting Clean and Jerk (1-1-1) Deadlift (1-1-1) Metcon 2k Row (Time) Max Effort 2k Row

CrossFit WOD, March 26, 2018

Iron Athlete Level Test Day 1 Weightlifting Snatch (1-1-1) Back Squat (1-1-1) Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/… Read more »

CrossFit WOD, March 24, 2018

March 24th Skill Metcon Seated box jumps x6 alt with 20sec ring row hold @chest Metcon Metcon (4 Rounds for reps) E4MOM for 16 minutes 15 RKBS 70/53# 10 strict pull ups 200m run

CrossFit WOD, March 23, 2018

March 23rd Weightlifting Thruster (5-5-5-5-5) 5 reps EMOM 70% of 1RM push press Metcon Metcon (Time) 2011 games power clean and rope climb 5 rope climbs 5 clean and jerks @145/115# 4 RC 4 C+J @165/125# 3 RC 3 C+J @185/135# 2 RC 2 C+J @205/145# 1 RC 1 C+J @225/155#

CrossFit WOD, March 22, 2018

March 22nd Skill Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, March 21, 2018

March 21st Weightlifting Snatch (2-2-2-2-2-2-2-2) Up to 65% High-Hang Snatch (2-2-2-2-2-2-2-2) Hi hang POWER snatch Metcon Metcon (Time) 50 burpee box jumps 40 pull ups 30 front squats 20 S2OH 10 Snatch 135/95#