Category: Uncategorized

CrossFit WOD, October 4, 2018

Oct 4th Gymnastics Metcon 3 sets: 10 False grip ring rows 20sec Hold at support 5 Ice cream makers Then 20 shoot throughs on low rings Metcon Metcon (Calories) E3MOM for 10 rounds: 30 sec sprint on machine

CrossFit WOD, October 3, 2018

Oct 3rd Weightlifting Overhead Squat (2-2-2-2-2-2) Metcon (Weight) 4 Sets: 50ft DB overhead lunge 5 Wall squats 3-3-1 tempo Metcon Metcon (AMRAP – Rounds and Reps) 12 min alt EMOM: Wall balls x15 RKBS 70/53# x15 Burpees x15 Rest 2 minutes 6 min AMRAP: Wall balls x15 RKBS 70/53# x15 Burpees x15 Metcon (AMRAP –… Read more »

CrossFit WOD, October 2, 2018

Oct 2nd Weightlifting Bench Press (5-5-5-5-5) Metcon Metcon (Time) 10-15-20-15-10 reps of: DB push press 50/35# Box jump overs 24/20in Metcon (Time) 10-15-20-15-10 reps of: Barbell push press 50/35# Box jump overs 18/12in

CrossFit WOD, October 1, 2018

Oct 1st Weightlifting Single Leg Deadlift (8-8-8-8-8) Control on descent, and don’t fall out of. 8 Reps per leg, no heavier than 35# KB or bare bar. Inverted Ring Rows (8-8-8-8-8) Ob barbell not rings. Metcon Metcon (Time) 6 Rounds for time with a partner: 20 Deadlift @185/125# 15 Cals 10 Pull ups *Athletes alternate… Read more »

CrossFit WOD, September 28, 2018

Sep 28th Gymnastics Metcon HSPU progression – Strict Box HSPUs 3×8 Practice free standing HSPU with spotter (Singles) Metcon 5 Wall walks 30 sec HS hold 10 Slow negatives (wall or box) 10-20 HSPU on box or work on timing of kip on wall Metcon Metcon (Time) 8 Rounds: 2 Wall walks 8 Deadlifts 225/155#… Read more »

CrossFit WOD, September 26, 2018

Sep 26th Weightlifting Hang Power Snatch (3-3-3-3-3-3) Metcon Metcon (Time) 3 Rounds: 30 KB Snatch 53/35# 20 Burpees over KB 100′ Single Arm Farmer Carry Metcon (Time) 3 Rounds: 30 DB Snatch 40/25# 20 Burpees over KB 100′ Single Arm Farmer Carry

CrossFit WOD, September 25, 2018

Sep 25th Gymnastics Metcon 4 sets Toes to bar complex: 3 building beat swings 3 toes to bar 3 beat swings 20 second rest 5 Toes to Rings Metcon 4 sets Toes to bar progression: 20 C2 tucks 10 Beat swings Metcon Metcon (Time) "Annie" 50-40-30-20-10 Double Unders and Sit ups Rest 1 min Then… Read more »

CrossFit WOD, September 21, 2018

Sep 21st Gymnastics Weighted Pull-ups (5-5-5-5-5) L1 is strict but unweighted. Weighted Ring Dips (strict) (5-5-5-5-5) L1 is strict but unweighted. Metcon Metcon (Time) 2 Rounds: 30 Med-ball cleans 20/14# 30 GHDSU 8 Muscle ups Metcon (Time) 2 Rounds: 30 Med-ball cleans 30 Sit ups 15 Pull ups