Month: January 2019

CrossFit WOD, January 21, 2019

Jan 21st Weightlifting Snatch (10-8-6-4-3-3-3) 15 minutes to build to a technically sound heavy triple. Metcon Metcon (Time) 8 Rounds: 125m Run 6 OHS 95/65# 12 Pull up Metcon (Time) 8 Rounds: 125m Run 6 Squats 12 Jumping Pull ups

CrossFit WOD, January 18, 2019

Jan 18th Weightlifting Split Jerk (3-3-3-3-3) Metcon Metcon (Time) "Annie" 50-40-30-20-10 Double unders and sit ups Rest 2 mins then: 3 Rounds: 24 DB snatch 50/35# *200m Run between each Metcon (Time) 100-80-60-40-20 Single unders 50-40-30-20-10 Sit ups Rest 2 mins then: 3 Rounds: 24 DB snatch *200m Run between each

CrossFit WOD, January 17, 2019

Jan 17th Weightlifting Deadlift (5-5-5-5-5) SDHP review before metcon Metcon Metcon (Time) For time: 30 SDHP 75/55# 2 Rope climbs 30 OHS 2 Rope climbs Metcon (Time) For time: 30 Deadlift 75/55# 12 Knees to chest 30 Front squat 12 Knees to chest

CrossFit WOD, January 16, 2019

Jan 16th Skill Metcon 20 minutes as many rounds as comfortable: 20 L+R Banded steps 12 Box jumps 12 Jackknives 5 Wall squat (3-3-1) Metcon Metcon (AMRAP – Reps) E3MOM: 30 sec sprint for cals any machine

CrossFit WOD, January 15, 2019

Jan 15th Gymnastics Metcon 1 min Handstand hold 3×3 Negatives Practice cycling 3×3-5 Metcon (Weight) 4 sets: 12 DB push press + 1 Conan Metcon Metcon (Time) 4 Rounds: 12 HSPU 8 D-Ball clean and jerk 75/50# Metcon (Time) 4 Rounds: 12 Box pike HSPU 8 RKBS 53/35#

CrossFit WOD, January 14, 2019

Jan 14th Skill Metcon 4 sets: 12 weighted lateral lunge w/DBs 2 TGUs Metcon 4 sets: 12 Weighted lateral lunges 4 Turkish sit ups Metcon Metcon (Time) 45 BW Front squats for time *Each time you break do 5 Burpees Metcon (Time) 45 Front squats for time *Each time you break do 5 Burpees Goal… Read more »

CrossFit WOD, January 11, 2019

Jan 11th Weightlifting Clean (10-8-6-4-2-2-2) 12 minutes to build to a heavy double (squat) clean Metcon (Weight) 12 minutes to build to a heavy double power clean + front squat Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant… Read more »

CrossFit WOD, January 10, 2019

Jan 10th Skill Metcon Row/Ski Intervals: Coach Led Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds of 3 min work 1 min rest: 5 Deadlift 185/135# 8 Box jumps 24/20in 10 Ab-mat sit ups Metcon (AMRAP – Rounds and Reps) 5 rounds of 3 min work 1 min rest: 5 Deadlift 135/95# 8 Box… Read more »

CrossFit WOD, January 9, 2019

Jan 9th Weightlifting Power Snatch (15×2) 15 min EMOM: 2 Power snatch Metcon Metcon (Time) 10 rounds: 8 Burpees 1 Mucle up Metcon (Time) 10 rounds: 8 Burpees 3 Strict pull ups

CrossFit WOD, January 8, 2019

Jan 8th Gymnastics Rope Climb (2-2-2-2) 6 Candlestick squats/pistols between sets. Metcon Accumulate 90sec hang on rope or pull up bar *4 Candlestick squats 5 Footlock and stand (from box) *4 Candlestick squats 5 Jump, footlock, stand *4 Candlestick squats Metcon Metcon (AMRAP – Rounds and Reps) In a 14 min window: 20/15 cal bike… Read more »