Category: Uncategorized

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 »

CrossFit WOD, April 2, 2018

April 2nd Weightlifting Metcon (Weight) 12 each leg Bulgarian split squats 24 jump squats out of rack 95/65# *Alternate with partner Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 100m Walking lunges 100m D-ball carry 10 D-ball over the shoulder 70# Adjusted from workout by Pat Sherwood. Metcon (AMRAP – Rounds and Reps) 12min… Read more »

CrossFit WOD, March 31, 2018

Iron Athlete Levels Testing Day 6 Skill Turkish Get Up (2-2-2-2-2-2) Triple Double (Time) 2-2-2-Finish 10 Push press 115/80# 35 DU with remaining time in interval chip away at 50 SDHP @115/80# 2mins work 1min rest 2mins work 1min rest 2mins work 1min rest Finish!

CrossFit WOD, March 30, 2018

Iron Athlete Levels Testing Day 5 Gymnastics Weighted Pull-ups (8-5-4-3-2-1-1-1) 1RM weighted pull up ALternate with HS walking work Metcon Ham Sandwich (Time) 25 Deadlifts 225/155# 50 Wall balls 20/14# 25 Deadlifts *EMOM 4 burpees

CrossFit WOD, March 29, 2018

Iron Athlete Levels Testing Day 4 Skill Beep Test (AMRAP – Rounds and Reps) This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line,… Read more »