Month: October 2019

CrossFit WOD, November 1, 2019

CF 11012019 Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 12 minutes of: 125m Run 12 Push-ups 12 Burpees

CrossFit WOD, October 31, 2019

CF 10312019 Skill Metcon Alt. EMOM x 10 min: 1 Legless Rope Climb 14 Pistols Metcon Alternate Every Minute On the Minute for 10 min: 14 Single Leg Deadlifts (7 each leg) 3 Modified Rope Climbs Metcon Metcon (Time) 25 Back Squats (from ground) 185# / 135# 50 DB Snatch 50# / 35# 75 calories… Read more »

CrossFit WOD, October 30, 2019

CF 10302019 Skill Clean Complex – 3 position pull (1+1+1) Hi Hang Clean Hang Clean Clean E2MOM for 14 minutes: 1 Hi Hang Clean + 1 Hang Clean + 1 Clean. Hang Power Clean + Front Squats (5+3) Complete designated repetitions of Hang Power Cleans immediately followed by Front Squats as a single set E2MOM… Read more »

CrossFit WOD, October 29, 2019

CF 10292019 Warm-up 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, October 28, 2019

CF 10282019 Skill Metcon 10 minute Alternating EMOM: -Practice 25ft Handstand Walk around obstacles -12 Double Arm Russian KB Swings 35# / 26# Metcon 10 minute Alternating EMOM: -2-3 Wall Climbs -12 American KB Swings Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155… Read more »

CrossFit WOD, October 25, 2019

CF 10252019 Skill Hang Snatch + OH Squat + Snatch (14 minute E2MOM 1+1+1+1) Complete prescribe reps of Hang Snatch, Overhead Squat, and Snatch back to back as a single set E2MOM for 14 minutes: 2 Hang Snatch + 1 OH Squat + 1 Snatch Hang Power Snatch+Overhead Squat (E2MOM For 14 minutes: 5 +… Read more »

CrossFit WOD, October 24, 2019

CF 10242019 Skill Metcon Practice WOD movements: Running Squats Lunges V-ups Pull-ups Metcon Metcon (Time) For Time: 100 Air Squats 800m Run 80 Lunges 600m Run 60 V-ups 400m Run 40 Pull-ups Metcon (Time) For time: 60 Air Squats 800m Row 60 Lunges 600m Row/Run 60 Abmat Sit-ups 400m Run 40 Pull-ups Modify Pull-ups as… Read more »

CrossFit WOD, October 23, 2019

CF 10232019 Gymnastics Handstand Push-ups (5 set of 5-10 reps) Alternate with 10 Hollow/Arch Rolls Metcon 5 sets of: 5-10 Box Pike Handstand Push-ups 30 second Hollow Hold 30 second Superman Metcon Metcon (7 Rounds for reps) Every 3 Minutes On the Minute for 21 minutes complete: 16/12 calories on Machine 10 Box Jumps 24"… Read more »

CrossFit WOD, October 22, 2019

CF 10222019 Weightlifting Deadlift (6-6-6-6-6) Metcon Metcon (Time) 21-15-9-15-21 reps for Time of: KB Swings 53# / 35# Burpees Metcon (Time) 21-15-9 reps for Time of: KB Swings 35# / 26# Burpees

CrossFit WOD, October 21, 2019

CF 10212019 Skill Metcon 9 minutes to practice: 10 DB Thrusters 20 DUs 3 Beat Swings + 5 Toes to Bar + 2 Beat Swings Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit… Read more »