Monthly Archives: November 2017

CrossFit

CrossFit Structured – WOD Metcon (Weight) 0-10min. Run 1 mile 10-20min. Find your 1 rep Max Snatch 20-30min. Run 1 Mile 30-40min. Find your 1 rep Max Clean and Jerk *The only rest you get is the rest your earn for running fast. *You can set your weights up if you finish before 10min, but […]

CrossFit

CrossFit Structured – WOD Metcon (Time) Get as far as possible in 35min… 3 Rounds: 42 Wall Balls 20/14 30 Toes-to-bar 18 Deadlifts 225/155 4 Rounds: 50 Push-ups 2 Rope Climbs 5 Rounds: 20 Calories, Assault Bike 30 Russian Kettlebell Swings 70/53 *No rest in between sections. I think some of you can finish this. […]

THANKSGIVING DAY WOD

CrossFit Structured – WOD Metcon (No Measure) Workout at Lions Park 8am

Partner WOD

CrossFit Structured – WOD Metcon (AMRAP – Reps) Teams of 2: 3,6,9,12min. AMRAPS: 10 Burpee Pull-Ups 20 Thrusters 95/65 30 Front Rack Lunges 40 TTB 50 Shoulder to Overhead 60 Hang Power Clean 70 KB Swings 53/35 80 Wall Balls 20/14 Run 400m *2min. Rest Between Rounds* RX+ options are 30/20 ball AND run the […]

SWEAT!

CrossFit Structured – SWEAT! Metcon (Time) Sweat Murph” Run 1 Mile or Row 1600m 100 Wall Balls (20/14) 100 Slam Balls (30/20) 100 Push-Ups Run 1 Mile or Row 1600m *In order… You can NOT break it up Advanced: alternating push-ups on the slam ball.

MASH

CrossFit Structured – WOD Metcon (Time) For time: 3 Rounds: 31 TTB 31 Wall Balls 30/20 Immediately into; 1 Round 31 Clean and Jerks 135/95 31 Burpees Immediately into; 3 Rounds: 31 Pull-Ups 31 Double Unders Immediately into; 1 Round 31 Snatches 135/95 31 Cal Bike

CrossFit

CrossFit Structured – WOD Metcon (AMRAP – Reps) Every 3min. x 3 Rounds: 5 Power Cleans 1 minute of Max Double-Unders Every 3min. x 3 Rounds: 5 Front Squats 1 Minute Airdyne for MAX Calories Every 3min. X 3 Rounds: 5 Jerks 1 Minute of Max Burpee Pull-Ups *Rx 185/135 *Rx+ 205/145 *Score is just […]

SWEAT!

CrossFit Structured – SWEAT! Metcon (No Measure) Every 3min. x 5 Rounds: 10 DB Power Cleans 50/35 20 Wall Balls 20/14 30 Double-Unders Rest 3min. Every 3min. x 5 Rounds: 10 DB Push Press 10 Burpees 15/12 Cal Bike Rest 1min. Rest For time: 150 Russian Twists with 5-10lbs. *10 Push-Ups every time you break […]

CrossFit

CrossFit Structured – WOD Metcon (AMRAP – Rounds) 2 Rounds: 5min. EMOM: 15/12 Cal Row Immediately into; 5min. EMOM: 10 Deadlifts 225/155 Immediately into; 5min. EMOM: 10 HSPUs Rest 5min. (RX+ Round 2 increase the deadlift weight to 275/185. Also, Strict HSPUs for both rounds if possible.) Score is out of 30 Rounds.

SWEAT!

CrossFit Structured – SWEAT! Metcon (No Measure) 2 Rounds: 5min. EMOM: 15/12 Cal Row Immediately into; 5min. EMOM: 15 American KB Swings 70/53/35 Immediately into; 5min. EMOM: 15 Pull-Ups Rest 5min. Repeat With The Bike On Round 2. Ca$h Out: Weighted Partner planks 1min. on 1min. off x 3 Rounds