Month: March 2020

CrossFit WOD, March 27, 2020

03272020 Skill Metcon 5 sets of: L Sit for 20 seconds 10 Deficit Reverse Lunges Right Leg 10 Deficit Reverse Lunges Left Leg Increase intensity by adding weight for lunge! Metcon 5 sets of: Plank for 60 seconds 10 Deficit Reverse Lunges Right Leg 10 Deficit Reverse Lunges Left Leg Metcon Metcon (Time) For time:… Read more »

CrossFit WOD, March 26, 2020

03262020 Gymnastics Metcon EMOM for 10 minutes: Odd Rounds – Handstand Walk Even Rounds – 12 Turkish Situps Metcon EMOM for 10 minutes: Odd Rounds – Bear Crawl for 40 seconds Even Rounds – 15 SItups Metcon Metcon (Time) For Time: 150 pushups *Every time you break it’s 10 v-ups Metcon (Time) For Time: 100… Read more »

How to Lose Fat Fast!

Did I get your attention with that title? Unfortunately, our society programs us to expect quick fixes, and instant gratification when it comes to most things. Which is why news segments and blog articles get attention with clickbait titles like: “Top 10 ways to lose fat NOW!” We are all led to be in a… Read more »

CrossFit WOD, March 25, 2020

03252020 Skill Metcon 4 sets of 12 Single Leg Glute Ham Bridges (each leg) with 24 Russian Twists after each set. Metcon Metcon E2MOM for 20 minutes: Run for 1 minute max effort, followed by 1 minute walk. Your goal is to find a strong running pace you can sustain for all ten efforts!

CrossFit WOD, March 24, 2020

03242020 Weightlifting Metcon 3 sets of 10 Deadlifts 10 Muscle Cleans from Hip 10 Strict Press 10 Back Squats … then Burgener warmup Metcon Metcon (AMRAP – Reps) 3 Rounds Total of 1 minute AMRAPs at Each Listed Station – 1. Burpees 2. Squats 3. KB Swings 4. Handstand Pushups 5. Single Unders 6. Rest… Read more »

CrossFit WOD, March 23, 2020

03232020 Skill 8 min Plank (Time) Accumulate as much of the 8 minutes as possible in plank position. 8-min Chinese Plank (Time) Bridge your body between two benches (shoulders and heels set on them and stay as stiff as a board) Metcon Metcon (Time) 4 Rounds for time: 240 Shuttle Run (30’ x 8) and… Read more »

CrossFit WOD, March 19, 2020

Thursday 03192020 Skill Metcon (AMRAP – Reps) Double Under Progression EMOM: – 45 sec of work / 15 sec rest – 1) Single Unders 2) Alternating Feet Single Unders 3) Backwards Single Unders 4) High Jumping Single Unders 5) Fast Single Unders 6) Double Unders 7) Double Unders Record lagest unbroken set of DUs Metcon… Read more »

CrossFit WOD, March 18, 2020

Wednesday 03182020 Skill Snatch High Pull + Power Snatch (14 minute E2MOM: 2 + 2 ) Complete indicated number of Snatch High Pulls, immediately followed by Power Snatches as a single set Every 2 Minutes On the Minute for 14 minutes: 2 Snatch Hi Pulls + 2 Power Snatch Metcon Metcon (Time) For Time –… Read more »

CrossFit WOD, March 17, 2020

Tuesday 03172020 Skill Metcon 4 sets of: 10 Strict Handstand Push-ups (Or regular!) 20 Hollow Rocks 10 Strict Pull-ups (If you don’t have something to do a pullup on, then complete 10 Single Arm Bent Over Rows with heavy object) Do as many Strict HSPU as you can then finish the set of 10 as… Read more »