Category: Uncategorized

CrossFit WOD, July 5, 2019

07052019 Weightlifting Snatch Complex – 3 position pull (1+1+1, 15 minute working clock) High Hang Snatch Hang Snatch Snatch Snatch Pull (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 20 minute Partner AMRAP: One person Runs 200m while the other person completes As Many Reps As Possible of the next movement on the list: -Burpees -Rope Climbs… Read more »

Handstand Walking into Summer

Hey Iron Athletes! Here are 6 training progressions to help build strength endurance, stamina, skill and more so you can achieve your Handstand Walk! Work these in before the gym, after your WOD or at home right after you wake up! Just carve out 15 minutes 3 x a week when you can and let’s… Read more »

CrossFit WOD, July 3, 2019

07032019 Skill Metcon 5 sets of: 10 Shoulder taps 20’ HS Walk 15 GHD Situps Metcon 5 sets of: 2 Conans 20 Abmat Situps or V-ups Metcon Metcon (Time) For Time: 10 Strict Press 15 OH Squats 20 Push Press 25 Front Squats 30 Push Jerk 35 Back Squats at 115/75 Take weight from ground

CrossFit WOD, July 2, 2019

07012019 Skill Metcon Alternating EMOM for 10 min: 10 Toes to Bar (or Rings) Double Under practice Scaling: Strict Hanging Knee Raises Fast Singles Metcon Metcon (5 Rounds for reps) Five, 3 min AMRAPs- Station 1: 7 cal Bike (or ski) 7 HR Push-ups -1 minute Rest Station 2: 7 Burpees 7 Ball Slams 50/25… Read more »

CrossFit WOD, July 1, 2019

07012019 Weightlifting Metcon (Weight) 15 minute clock: 2 Clean Hi Pulls + 2 Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 DB Power Cleans 50/35 12 Front Rack Lunges 12 Box Jump Overs 24/20 Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 DB Power Cleans 30/20 12 Medball… Read more »

CrossFit WOD, June 28, 2019

06282019 Weightlifting Snatch (3-3-3-3-3) Overhead Squat (5-5-5-5-5) TEMPO 3/3/1/1. Descend slowly/hold at the bottom/ascend normally/reset, don’t rush into the next rep. Metcon Metcon (Time) 21-15-9 reps for Time of: Power Clean 135/95 Assault BIke calories Metcon (Time) 21-15-9 reps for Time of: Power Clean 75/55 Rower calories

CrossFit WOD, June 27, 2019

06272019 Skill Double Under Progression (Max reps) 1min work 1min rest: -Single unders x2 -Single unders with double jump building height each time x2 -High jumping singles x1 -4 singles 1 double x2 -1 single 1 double x1 -Double under attempts x1 Metcon Metcon (Time) 6k Partner Row for Time.

CrossFit WOD, June 26, 2019

06262019 Weightlifting Thruster (5-5-5-5-5) Push Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) Two 6 minute AMRAPS. AMRAP #1: 1 Sled Push 180/135 10 Pullups -3 minute Rest AMRAP #2: 6 Deadlifts 225/155 2 Wall Climbs Metcon (AMRAP – Rounds and Reps) Two 6 minute AMRAPs. AMRAP #1: 1 Sled Push 135/90 10 Jumping… Read more »

CrossFit WOD, June 25, 2019

06252019 Skill Metcon 12 minute Rotating EMOM: Handstand Walk 25 second L Sit 20 GHD Hip Extensions Metcon 12 minute Rotating EMOM: Conans 45 second Plank 15 KB Swings Metcon Metcon (Time) 5 Rounds for Time: 400m Run 2 Rope Climbs 15 Power Snatch 95/65 60 Double Unders Metcon (Time) 4 Rounds for Time: 400m… Read more »

CrossFit WOD, June 24, 2019

06242019 Weightlifting Clean (3-3-3-3-3) Full squat clean! Use L1 skill to practice if they aren’t there today Paused Front Squat (3-3-3-3-3) Hold for 4 seconds in the bottom of each rep. Focus on squat depth and mobility. Practice Clean technique between sets. Metcon Metcon (Time) For Time: 100 Wall Balls 30/20 -every time you break… Read more »