Category: Uncategorized

CrossFit WOD, March 28, 2018

Iron Athlete Levels Testing Day 3 Skill 5 – 10 – 5 (Time) Sprint Drill Weightlifting Clean and Jerk (1-1-1) Deadlift (1-1-1) Metcon 2k Row (Time) Max Effort 2k Row

CrossFit WOD, March 26, 2018

Iron Athlete Level Test Day 1 Weightlifting Snatch (1-1-1) Back Squat (1-1-1) Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/… Read more »

CrossFit WOD, March 24, 2018

March 24th Skill Metcon Seated box jumps x6 alt with 20sec ring row hold @chest Metcon Metcon (4 Rounds for reps) E4MOM for 16 minutes 15 RKBS 70/53# 10 strict pull ups 200m run

CrossFit WOD, March 23, 2018

March 23rd Weightlifting Thruster (5-5-5-5-5) 5 reps EMOM 70% of 1RM push press Metcon Metcon (Time) 2011 games power clean and rope climb 5 rope climbs 5 clean and jerks @145/115# 4 RC 4 C+J @165/125# 3 RC 3 C+J @185/135# 2 RC 2 C+J @205/145# 1 RC 1 C+J @225/155#

CrossFit WOD, March 22, 2018

March 22nd Skill 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, March 21, 2018

March 21st Weightlifting Snatch (2-2-2-2-2-2-2-2) Up to 65% High-Hang Snatch (2-2-2-2-2-2-2-2) Hi hang POWER snatch Metcon Metcon (Time) 50 burpee box jumps 40 pull ups 30 front squats 20 S2OH 10 Snatch 135/95#

CrossFit WOD, March 20, 2018

March 20th Warm-up Iso Series 45sec isometric hold of each movement then 15sec rest/ transition to the next. -Wall sit -Arch -Side plank L -Side plank R -Bridge -Lunge L -Lunge R Jog/Bike/Ski then 2 rounds of Isos Metcon Metcon (Time) Triple 3’s 3k Row 300 Double unders 3 mile Run Metcon (Time) Double Doom… Read more »

CrossFit WOD, March 19, 2018

March 19th Weightlifting Clean and Jerk (2-2-2-2-2-2-2-2) Up to 65% Power Clean and Push Jerk (2-2-2-2-2-2-2-2) Push press or push jerk Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft…. Read more »