Month: August 2019

CrossFit WOD, August 23, 2019

08232019 Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (Time) 30-20-10 reps for Time of: Power Snatch 75#/55# Wall Balls 30#/20# Metcon (Time) 30-20-10 reps for Time of: American KB Swings 53#/35# Wall Balls 20#/14#

CrossFit WOD, August 22, 2019

08222019 Skill Weighted Pull-ups (5-5-5) STRICT! Use bands if necessary to complete 5 reps unbroken. Weighted Pull-ups (2-2-2-2) STRICT! Use bands if necessary to complete 2 reps unbroken. Metcon Metcon (AMRAP – Reps) Alternating EMOM for 12 minutes: 20/14 Cal Machine 15 Burpees. Score starts at 12. Every round you fail to reach the reps… Read more »

CrossFit WOD, August 21, 2019

08212019 Metcon Metcon (Time) For Time: 30 Pull-ups 30 Double Unders 30 Toes to Bar 30 Double Unders 30 Overhead Squats 95#/65# 30 Double Unders 30 Sumo Deadlift High Pull 95#/65# 30 Double Unders 30 Ring Dips 30 Double Unders 30 Thrusters 95#/65# 30 Double Unders 30 Single Leg Squats 30 Double Unders Chipper! 30… Read more »

CrossFit WOD, August 20, 2019

08202019 Gymnastics Deficit Handstand Push-ups (6-6-6-6-6) If you complete 6 unbroken, increase the deficit until you cannot do 6 unbroken. Between sets complete 15 V-ups. Record deficit height in notes. Handstand Push-ups (6-6-6-6-6) Kipping HSPUs. If you complete 6 unbroken, create a deficit and increase the deficit until failure to hit 6 unbroken. Between sets… Read more »

CrossFit WOD, August 19, 2019

08192019 Skill Power Clean and Jerk (5-5-5-5-5) Do Power Jerks to prep for DT Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, August 16, 2019

08162019 Metcon Metcon (Time) 5 Rounds for Time of: 45 Double Unders 10 Single Arm DB OH Lunges 50#/35# 10 Burpees 10 Single Arm DB OH Lunges Metcon (Time) 5 Rounds for Time of: 90 Single Unders 10 OH Lunges with plate 25#/10# 10 Burpees 10 OH Lunges with plate Weightlifting Snatch (1 rep max)… Read more »

CrossFit WOD, August 15, 2019

08152019 Metcon Metcon Fire Fighter Races! Team Relay: 100’ hose drag 100’ hose pull 100′ Run 100’ Farmer Carry 100’ Run 100’ DBall Carry (or firefighter partner carry) 100’ Run.

CrossFit WOD, August 14, 2019

08142019 Metcon Metcon (Time) 4 Rounds for Time of: 400m Run 12 Deadlifts 225#/155# 21 Burpees Gymnastics Muscle-ups (5 minute AMRAP on Rings) 5 minute AMRAP of Ring Muscle Ups. Hit 1 set of L1 work 5 minute warmup then GO! Record largest unbroken set. Metcon 4 sets of: 10 False Grip Ring Rows 10… Read more »

CrossFit WOD, August 13, 2019

08132019 Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 16 DB Snatch 50#/35# 12 Box Jump Overs 24"/20" Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 16 DB Snatch 35#/20# 12 Box Step Overs 24"/20" Weightlifting Back Squat… Read more »

CrossFit WOD, August 12, 2019

08122019 Metcon Baseline (Time) For Time: 500m Row 40 Air Squats 30 Abmat Sit-ups 20 Push-ups 10 Pull-ups Weightlifting Push Press (5-5-5-5-5)