Category: Uncategorized

CrossFit WOD, April 12, 2018

April 12th Gymnastics Metcon Candlestick pistols x8 Archer pushups x4 each side Hollow hold or rocks x30sec Metcon Metcon (Time) 4 Rounds: 10 Hang Snatch 135/95# 30 Air squats

CrossFit WOD, April 11, 2018

April 11th Weightlifting Banded Deadlift (8-8-8-8) Emphasis on speed and glute/ham activation. Preform as singles. L2 Superset with 40 second max banded KB Swings L1 Superset with 40 second max box jumps Metcon Metcon (Time) "Triple double" 10 push press + 35 DU *With remaining time in interval chip away at 50 SDHP @115/80# 2min… Read more »

CrossFit WOD, April 10, 2018

April 10th Gymnastics Metcon "Washboard" 45sec work 15 sec rest 4 rounds Pausing mt climbers KB plank taps Russian twists Metcon Metcon (Time) Partner Workout complete as able: 15 Rope climbs 1.5 mile run 75 TTB 150 cals on machines Cash Out Turkish Get Up (2-2-2-2-2-2) Use as recovery/mobility, not for strength.

CrossFit WOD, April 9, 2018

April 9th Weightlifting Metcon (Weight) "Shoulders like boulders" DLB shoulder complex: 10 reps of each. BTN press Shoulder press High pull Front raises Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 8 Ring Dips 10 RKBS 70/53# 12 Burpees Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 8 Push ups 10 RKBS 53/35# 12… Read more »

CrossFit WOD, April 7, 2018

April 7th Weightlifting Bench Press (8-8-8-8-8) Alternate with 12 banded tricep pull downs Metcon Metcon (AMRAP – Reps) Tabata: Shuttle run Sit ups DB push press (single arm alternate every other round)

CrossFit WOD, April 6, 2018

April 6th Glute bridge (8-8-8-8-8) Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes. Weightlifting Metcon Metcon (Time) 5 Rounds: 5 Deadlifts 225/155# 10 Box jump overs

CrossFit WOD, April 5, 2018

Aprili 5th Weightlifting Metcon (Weight) Back and bi’s: DB bent rows x8 and flys x8 then 7’s on bicep curls Metcon Metcon (AMRAP – Reps) 2 rounds for cals/reps: 2min row 1min Pistols 2min ski 1min Ring dips 2min bike 1min Strict pull ups *Rest 2mins between rounds Metcon (AMRAP – Reps) 2 rounds for… Read more »

CrossFit WOD, April 4, 2018

April 4th Metcon Iron Bear (Time) 30 reps of bear complex for time 155/105# 1 Rep=Power clean, front squat, push press, back squat, push press

CrossFit WOD, April 3, 2018

April 3rd Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »