Category: Uncategorized

CrossFit WOD, January 7, 2019

Jan 7th Weightlifting Push Press (3-3-3-3-3) 5 Pvc jerk landings after each set. Metcon Metcon (Time) 10-1 S2OH 135/95# *30 Double unders between each set Metcon (Time) 10-1 S2OH *90 Single unders between each set

CrossFit WOD, January 4, 2019

Jan 4th Weightlifting Bench Press (5-5-5-5-5) Alternate with landmine twists Landmine twists (12-12-12-12-12) Alternate with bench press. Metcon Metcon (AMRAP – Reps) Death by BURPEES min1= 1 burpee min2= 2 burpees min3= 3 burpees ….. Continue on until you cannot complete __burpees in the corresponding minute.

CrossFit WOD, January 3, 2019

Jan 3rd Skill Metcon (AMRAP – Reps) Double under Progression 2 Rounds: 1 min each: Singles Fast singles High jumping singles Rest Single single double Doubles Backwards *Max unbroken DU test at end of skill time Metcon Metcon (Time) 2 Rounds: 50 Double unders 25 Hang power cleans 95/65# 50 Double unders 25 S2OH 50… Read more »

CrossFit WOD, January 2, 2018

Jan 2nd Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) Fight gone bad clock: 3 rounds 1min each GHDSU Bike DB snatch 50/35# 50 ft Farmer carry 53# kbs Ring dips Rest Metcon (AMRAP – Reps) Fight gone bad clock: 3 rounds 1min each Sit ups Row DB snatch 50ft Farmer carry 35# kbs Push… Read more »

Goodbye, 2018!

Happy New Year! …And what a year it has been! I love the new year. It brings a great energy to people and whether you do resolutions or not, the new year tends to draw our attention to evaluating the past and setting our sights for the future. When doing this, proceed with care and maybe a… Read more »

CrossFit WOD, January 1, 2018

Jan 1st Gymnastics Metcon 3 sets: 10 Straight arm pull ups 10 Tight beat swings 30sec Hollow rocks then… 2 sets: 5 Strict 5 Kipping 5 Kipping C2B 5 Butterfly Metcon 3 sets: 10 Straight arm pull ups 10 Tight beat swings 30sec Hollow hold then… 3 sets: 5 Banded strict 3 Negatives (jump up… Read more »

CrossFit WOD, December 28, 2018

Dec 28th Metcon Gymnastics Metcon 5 sets: 6 Parallette shoot throughs 5-10 toes to bar 1 Shoot through= Push up + shoot + dip + shoot Metcon (AMRAP – Reps) 1k row/ski while partner does amrap of Box jumps 500m row while partner does amrap of Pull ups 250m row while partner does amrap of… Read more »

CrossFit WOD, December 27, 2018

Dec 27th Metcon Metcon (AMRAP – Reps) 15min EMOM: "Macho man" 135/95# 3 Power cleans 3 Front squats 3 Jerks RX+ 185/125# Metcon (AMRAP – Rounds and Reps) 15 min amrap: 3 Power cleans 3 Front squats 3 Shoulder to overhead Aim for 15 rounds (EMOM) but if that isn’t realistic find a pace that… Read more »

CrossFit WOD, December 26, 2018

Dec 26th Warm-up Warm-up 4 Sets: 30 Jumping jacks 10 Scorpions 15 Squats 10 Sit ups Metcon Metcon (Time) At home/travel wod 2 Rounds: 50 Burpees 75 Double unders (150 Single unders) 100 Lunges