Category: Uncategorized

CrossFit WOD, January 23, 2020

Thurday 01232020 Skill Metcon (AMRAP – Rounds) 12 minutes, quality sets: 1-3 Ring Muscle-ups 10 Toes to Rings 1 Skin the Cat 20 second L-sit Metcon (AMRAP – Rounds) 12 minutes of quality sets: 7 False Grip Ring Rows 15 Abmat SIt-ups 60 second Plank Metcon Metcon (Time) 3 Rounds for Time of: 100 Double… Read more »

CrossFit WOD, January 22, 2020

Wednesday 01222020 Weightlifting Back Squat (4-4-4-4) Metcon Metcon (Time) For Time: 30 Overhead Squats 75# / 55# 30 Burpees over the Barbell 20 OH Squats 95# / 65# 20 Burpees over Bar 10 OH Squats 115# / 75# 10 Burpees over Bar Metcon (Time) 30-20-10 reps for Time of: Front Squat 75# / 55# Burpees… Read more »

CrossFit WOD, January 21, 2020

Tuesday 01212020 Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete As Many Rounds As Possible in 40 minutes of: 60 Calorie Machine 60 Pull-ups 60 DBall Over Shoulder 70# / 50# 6 Rope Climbs

CrossFit WOD, January 20, 2020

Monday 01202020 Weightlifting Push Press (5 reps, E2MOM for 10 minutes) Metcon Metcon (3 Rounds for reps) E6MOM for 18 minutes: 500m Row 20 Box Jump Overs 24" / 20" 20 Wall Balls 30# / 20#

CrossFit WOD, January 16, 2020

Thursday 01162020 Core Work Metcon 9 minute clock, rotate every 30 seconds: Front Plank Arch Hold Right side Plank Left side Plank Hollow Hold Arch Hold Metcon Metcon (AMRAP – Reps) Complete As Many Reps As Possible with a partner, in 25 minutes, of: Calories on any Machine Double Unders or Singles. Partners work simultaneously… Read more »

CrossFit WOD, January 15, 2020

Wednesday 011520 Skill Metcon EMOM for 5 minutes: 7 Hang Power Snatch at 75# / 55# -then E2MOM for 8 minutes: 5 Strict Press at 75# / 55# (increase weight each successful set) -then EMOM for 5 minutes: 20 second Hang Power Snatch AMRAP using finishing weight of Strict Press Metcon EMOM for 5 min:… Read more »

CrossFit WOD, January 14, 2020

Tuesday 011420 Metcon Metcon (Time) "300" Workout (Complete 30 reps of each): Bike for calories Box Step-ups 24" / 20" Push-ups Abmat SIt-ups KB Swings 53# / 35# Row for calories L-sit Hold for 30 Seconds on Parallettes 300ft DB Farmer Carry 50# / 35# Wall Balls 20# / 14# Overhead Lunge w/ Plate 45#… Read more »

CrossFit WOD, January 10, 2020

01102020 Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) Workout Starts with 5 Burpees Metcon (Time) For time: 100 Thrusters 45/33 *Perform 3 Burpees EMOM.