Category: Uncategorized

CrossFit WOD, September 10, 2018

Sep 10th Weightlifting Overhead Squat (8-8-8-8) Back Squat (8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) 7 min amrap: 15 Snatch 75/55# 30 Double unders Metcon (AMRAP – Rounds and Reps) 7 min amrap: 15 Air squat 60 Single unders

CrossFit WOD, September 7, 2018

Sep 7th Gymnastics Metcon 2 Rounds: 5-10 Kipping HSPU Alt with 20 Hollow rocks 2 Rounds: 3-5 Strict HSPU Alt with 20 Rev flys Metcon 2 Rounds: 2 Conans Alt with 30 sec Hollow hold 2 Rounds: 2 Wall walks Alt with 20 Rev flys Metcon Metcon (Time) 30 sec work 30 sec rest alternating… Read more »

CrossFit WOD, September 6, 2018

Sep 6th Skill Metcon (Weight) Single leg deadlifts 8 each leg Alt with 5 Beat swings + 3 pull ups As tight of beat swings and pull ups as possible. Metcon (Weight) Single leg KB deadlift 8 each leg Alt with 5 Straight arm pull ups + 5 beat swings Metcon Metcon (AMRAP – Rounds… Read more »

CrossFit WOD, September 5, 2018

Sep 5th Skill Rowling (10 Rounds for reps) Row 100m with the goal of having the meters land exactly on 100 for a strike. Once you stop your pull you cannot reinitiate or do a half pull to try to get closer. However many meters you are above or below 100 is your score for… Read more »

CrossFit WOD, September 4, 2018

Sep 4th Weightlifting Front Rack Box Step (20-20-20-20) Clean the Weight and Step up on a Box that puts hip crease below parrallel Farmer Carry Step Up (20-20-20-20) With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel Metcon Metcon (Time) 5-10-15-20-25-20-15-10-5 Reps: Air squat DB Snatch

CrossFit WOD, August 31, 2018

Aug 31st Bear Complex (7) Power Clean Front Squat Push Press Back Squat Second Push Press True Bear Complex: 7 unbroken/ tap-n-go reps of the movements listed above for max weight.

CrossFit WOD, August 30, 2018

Aug 30th Gymnastics Metcon Accumulate: 3 min support on rings 3 minutes in the bottom of an active squat 3 minute active hang on pull up bar If unable to hold support on rings accumulate 5 mins in a high plank. Metcon Metcon (AMRAP – Reps) Fight Gone Bad clock (3 rounds 1 minute per… Read more »

CrossFit WOD, August 29, 2018

Aug 29th Weightlifting Push Press (3-3-3-3-3) Metcon Metcon (Time) 2 Rounds for time: 75 DU 30 R-KBS 70/53# 30 Wall balls 20/14# 15 Ring dips Metcon (Time) 2 Rounds for time: 150 Single unders 30 R-KBS 53/35# 30 Wall balls 15 Push press 95/65#

CrossFit WOD, August 28, 2018

Aug 28th Gymnastics Metcon (AMRAP – Reps) Coach led toes to bar progression: Hollow arch rolls Beat swings Building toes to bar 1 min max toes to bar Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap: Run 200m 15 Pull ups Run 200m 6 D-ball over the shoulder 70#

CrossFit WOD, August 27, 2018

Aug 27th Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (3 Rounds for reps) E3MOM for 9 minutes: 20 Deadlifts 185/125# 20 Box jumps 24/20in 2 min working cap, mandatory 1 min rest