Category: Uncategorized

CrossFit WOD, February 21, 2020

Friday 02212020 Skill Metcon E3MOM for 15 minutes: 50 Double Under 8 Strict Pull-ups 16 Pistols Metcon E3MOM for 15 minutes: 50 Single Unders 8 Strict Pull-ups (scale with bands or toe spot) 16 Lunges Metcon Metcon (Time) For Time: 40 Dumbbell Burpee Box Step Overs 50# / 35# on a 24" / 20" box… Read more »

CrossFit WOD, February 20, 2020

Thursday 02202020 Skill Cleans + Split Jerks (E2MOM for 14 Minutes: 3+2) Complete prescribed reps of each movement back to back as a single set. Every 2 Minutes On the Minute for 14 minutes complete 3 Cleans + 2 Split Jerks Hang Power Cleans + Push Press (E2MOM for 14 minutes: 3+2) Complete prescribed reps… Read more »

CrossFit WOD, February 19, 2020

Wednesday 02192020 Skill Metcon (Distance) Partner Run: Alternating with a partner, run as many meters as possible in 10 minutes One person works at a time and can run 200m, 400m, or 800m at a time. Runs must be one of the listed distances, but can be different each turn. L1 may modify to row,… Read more »

CrossFit WOD, February 18, 2020

Tuesday 02182020 Skill Hang Snatch (5 reps E2MOM, 7 rounds) Only if OHS posture is flawless! Hang Power Snatch+Overhead Squat (5+1 E2MOM, 7 rounds) Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set. Only squat as deep as healthy shoulder/T-spine position allows. 5… Read more »

CrossFit WOD, February 17, 2020

Monday 02172020 Skill Metcon (AMRAP – Reps) 12 minute Working Clock: 5-8 Box Pike Handstand Push-ups 30 Hollow Rocks No Rx. Add deficit each round you complete 8 unbroken BPHSPUs. Scale Hollow Rocks to Hollow Hold to build core strength. Put number of reps from most difficult set completed for score. Note deficit or modifications…. Read more »

CrossFit WOD, February 14, 2020

Friday 02142020 Weightlifting Deadlift (1 Rep Max Test) Back Squat (1 Rep Max Test) Shoulder Press (1 Rep Max Test) Deadlift (5-5-5-5) Metcon Tabata Row (watts) (AMRAP – Reps) 8 Rounds of 20 sec work 10 sec rest of max effort rowing for watts. Score is lowest round. Tabata Push ups (AMRAP – Reps) 8… Read more »

CrossFit WOD, February 13, 2020

Thursday 02132020 Core Work Metcon 4 sets: 10 Alternating Strict Single Leg Toes to Bar 20 Stir the Pots (each direction) 15 GHD Hip Extensions 10 Arch Hold with BTN PVC strict press Metcon 4 sets: 10 Alternating Single Leg Knee Raises 30 second Plank on Stability Ball 15 GHD Hip Extension (KB Swing Modification)… Read more »

CrossFit WOD, February 12, 2020

Wednesday 02122020 Weightlifting Shoulder Press (1 Rep Max Test) Deadlift (1 Rep Max Test) Shoulder Press (5-5-5-5) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 reps for Time of: Clean and Jerk 115# / 75# -with 5 Burpee Box Jumps (24" / 20") between sets Metcon (Time) 1-2-3-4-5-6-7-8-9-10 reps for Time of: DB Clean and Jerk 35# / 20#… Read more »

CrossFit WOD, February 11, 2020

Tuesday 02112020 Skill Metcon (Distance) Throwing Challenge Record farthest distance thrown for your score. Put weight/object thrown in notes. Metcon Metcon (Time) Partner Workout! 100 calories on any machine -with Kettlebell Goblet Hold 53# / 35# -then- 150 Kettlebell Swings -with partner hanging on bar -then- 100 calories on machine -with Kettlebell Goblet Hold One… Read more »

CrossFit WOD, February 10, 2020

Monday 02102020 Weightlifting Back Squat (1 Rep Test) L1 – 5 reps with technique drills from your coach! Shoulder Press (1 Rep Test) Metcon Metcon (Time) 5 Rounds for Time of: 15 Jumping Chest to Bar Pull-ups 10 Wall Ball Right Leg Reverse Lunges 50 Double Unders 10 Wall Ball Left Leg Reverse Lunges Metcon… Read more »