Category: Uncategorized

CrossFit WOD, April 20, 2018

April 20th Weightlifting Metcon Alternating EMOM *16 Banded tricep pull downs *16 DB shrugs (forward and back) *20 Bench facing reverse flys *Rest *Rest Metcon Metcon (3 Rounds for reps) "20/20" 3 Rounds in teams of 3… 20 cal bike/ski/row sprint 20 Ab-mat sit ups 100ft farmer carry 88/70 Metcon (3 Rounds for reps) "20/20"… Read more »

CrossFit WOD, April 17, 2018

April 17th Weightlifting Front Rack Box Step (16-16-16) Clean the Weight and Step up on a Box that puts hip crease below parrallel All 16 on the R leg then all 16 on the L immediatly into 20 alternating jumping lunges. Metcon Metcon (Time) 21-15-9 Power cleans 115/75# Burpees over the bar Metcon (Time) 21-15-9… Read more »

CrossFit WOD, April 18, 2018

April 18th Skill Metcon 15min amrac: 100ft farmer carry 10 ring rollouts 15 t-twists each side Metcon Metcon (AMRAP – Rounds and Reps) 4 minutes per station 2 rounds: 100ft Sled push 135/90# and Row 12/10 cals 15 Toes to bar and 3 Stone to shoulder 115/90# Metcon (AMRAP – Rounds and Reps) 4 minutes… Read more »

CrossFit WOD, April 19, 2018

April 19th Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2… Read more »

CrossFit WOD, April 14, 2018

April 14th Metcon Metcon (Time) "Helen’s evil twin"3 Rounds: 800m Run 21 KBS 70/53# 12 C2B Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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 »