Category: Uncategorized

CrossFit WOD, March 8, 2019

March 8th Weightlifting Push Press (5-5-5-5-5) 5 seated box jumps after each set. Be powerful! Metcon Metcon (AMRAP – Reps) 8 minute amrap: 2,4,6,8… DB snatch *35 DU between each set Metcon (AMRAP – Reps) 8 minute amrap: 2,4,6,8… DB snatch *60 Single Unders between each set

CrossFit WOD, March 7, 2019

March 7th Metcon 4 sets: Single leg RDL x12 each leg (barbell) Active hanging hip taps x6 Metcon Single leg RDL with KB or DB Active hang x30seconds Metcon Metcon (Time) Partner 10k row or ski Minimum 250m max 800m at a time before switching

CrossFit WOD, March 6, 2019

March 6th Gymnastics Toes-To-Bar (5x 5-10) Knees To Elbow (5×5-10) Metcon Dirty 30 (Time) 30 Reps of each: Box jumps 24/20in Jumping pull ups KBS 53/35# Walking lunges K2E Push press 45/33# Hip Extensions Wall balls 20/14# Burpees Double unders Metcon (Time) Box jumps 18/12in Jumping pull ups KBS 35/22# Walking lunges Knees to chest… Read more »

CrossFit WOD, March 5, 2019

March 5th Skill Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders Metcon alternate between 50 singles building in speed and DU attempts Metcon Metcon (Time) 21-15-9-15-21 Single arm OH DB lunges 50/35# Burpees Calories

CrossFit WOD, March 4, 2019

March 4th Metcon Metcon (Weight) 1 unbroken round of DT for max weight: 12 Deadlift 9 Hang power clean 6 Push jerk Gymnastics Metcon 4 Rounds of pausing "Cindy" 5 Ring row or pull up 10 Push ups 15 Air squats 1 sec pause at the top and bottom of EACH rep.

CrossFit WOD, March 1, 2019

March 1st Weightlifting Push Press (8-8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) In a 12 min window complete: 35 Front rack lunges 95/65# With remaining time amrap of: 7 Hang snatch 95/65# 7 HSPU Metcon (AMRAP – Rounds and Reps) In a 12 min window complete: 35 Front rack lunges With remaining time amrap… Read more »

CrossFit WOD, February 28, 2019

Feb 28th Gymnastics Metcon Metcon (Time) 3 Rounds: 125m DBall bear hug carry 70/50# 25 KBS 53/35# Metcon (Time) 3 Rounds: 125m Farmer carry 25 KBS 35/26#

CrossFit WOD, February 27, 2019

Feb 27th Weightlifting Back Squat (8-8-8) Minimum 3 warm up sets. Metcon Metcon (AMRAP – Reps) 5×2 minute intervals Intervals: 12 Wall balls 35 Double unders Max C2B in remaining time Rest 1 minute Metcon (AMRAP – Reps) 5×2 minute intervals Intervals: 8 Wall balls 50 Single unders Max jumping pull ups in remaining time… Read more »

CrossFit WOD, February 26, 2019

Feb 26th Gymnastics Ring Dips (5-5-5-5-5) Bent Over Row (8-8-8-8-8) Metcon Metcon (3 Rounds for reps) 30 Burpee pull ups 40 Burpee box jumps 50 Bar facing burpees *Rest 2 minutes between each 5 minute time cap for each

CrossFit WOD, February 25, 2019

Feb 25th Weightlifting Banded Press (8-8-8-8) Good Mornings (12-12-12-12) With a barbell or band Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 Deadlift 115/75# 15 GHDSU 10 Push press 115/75# Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 Deadlift 75/55# 15 Sit ups 10 Push press 75/55#