Category: Uncategorized

CrossFit WOD, October 22, 2018

Oct 22nd Weightlifting Snatch Complex – 3 position pull (3-3-3-3-3) High Hang Snatch Hang Snatch Snatch Hang Snatch (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 30 Wall balls 20/14# 60 Double under 3 Muscle ups Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 30 Wall balls 100 Single unders 6… Read more »

CrossFit WOD, October 19, 2018

Oct 19th Weightlifting Clean (3-3-3-3-3) Metcon Metcon (Time) 3 Rounds: Run 800m 30 KBS 53/35# Metcon (Time) 3 Rounds: Run 600m (400+200) 30 KBS 35/26#

CrossFit WOD, October 18, 2018

Oct 18th Skill Metcon Agility day: ladders/cones/hurdles/sprints Metcon Metcon (AMRAP – Reps) Tabata: Air squats Push ups Double unders (Singles) Sit ups

CrossFit WOD, October 17, 2018

Oct 17th Weightlifting Power Snatch (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) 21min Alt EMOM: 30 Mt climbers (&1 &2) 15 Ball slams 200ft Farmer carry 70/53# Rx+ is 35/25# pinch plate carry Start with a score of 21, anytime you are unable to complete the given work within the minute subtract 1. Metcon (AMRAP –… Read more »

CrossFit WOD, October 16, 2018

Oct 16th Weightlifting Back Squat (8-8-8) Minimum 4 warm up sets Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 12 Deadlifts 135/95# 10 Box jump 30/24in 8 Pistols Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 12 Deadlifts 95/65# 10 Box jumps 10 Jumping lunges

CrossFit WOD, October 15, 2018

Oct 15th Weightlifting Split Jerk (3-3-3-3-3) Power Jerk (3-3-3-3-3) Metcon Metcon (Time) 21-15-9 Pull up Push ups Right into… 12-9-6 Cleans @155/105# Jerks @155/105# Metcon (Time) 21-15-9-9-15-21 Jumping pull ups DB push press

CrossFit WOD, October 12, 2018

Oct 12th Skill Metcon 4 Sets: 12 Plyo box step ups with MB 12 Landmine twists Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) 21-15-9 Thrusters Jumping pull ups

CrossFit WOD, October 11, 2018

Oct 11th Skill Metcon 3 Sets: 10 Slider hamstring curls 100ft Waiter/farmer carry 6 Hanging hip taps Metcon 10 Stability ball hamstring curls 100ft Farmer carry 30 sec Active hang (add weight shift) Metcon Metcon (AMRAP – Rounds and Reps) With a partner in a 18 minute window: 100 cal bike then with remaining time… Read more »

CrossFit WOD, October 10, 2018

Oct 10th Skill Metcon 4-6 sets: 5 Depth jump to broad jump 5 Single arm press with kb or db from lunge position 5 Single arm rotational ring rows. Metcon Metcon (Time) 75 HSPU *EMOM 1 Ring muscle up Metcon (Time) 100 HR push ups *EMOM 2 Strict pull ups

CrossFit WOD, October 9, 2018

Oct 9th Weightlifting Turkish Get Up (8×2) Turkish Sit Up (6×4) Planting through the foot and hand, do part 1 of the Get Up. Metcon Metcon (Time) 120-90-60-30 Double Unders 40-30-20-10 Medball Cleans Metcon (Time) 175-150-100-75 Single Unders 40-30-20-10 Medball Cleans