Monthly Archives: August 2018

CrossFit

CrossFit Weightlifting Deadlift (Build to Heavy Set of 5) Metcon Metcon (Time) 3 Rounds For Time:20 Deadlifts (225/155)15/10 Calorie Assault Bike20 Hang Dumbbell Reverse Lunges (50/35)15/10 Calorie Assault Bike

Categories: wod

Chipper Thursday

Chipper Thursday Metcon Metcon (Time) 800m Run30 box jumps 30/2430 S2O 95/6530 T2B800m Run

Categories: wod

CrossFit

CrossFit Gymnastics Strict Pull-Ups (Max Set) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3:18/15 Calorie Row18 Lateral Burpees over the Rower or BarMax Overhead Squats (75/55)rest 3 minutesAMRAP 3:15/12 Calorie Row15 Lateral Burpees over the Rower or BarMax Overhead Squats (95/65)rest 3 minutesAMRAP 3:12/9 Calorie Row12 Lateral Burpees over the Rower or BarMax Overhead […]

Categories: wod

CrossFit

CrossFit Weightlifting Power Clean (Build to a 3 Rep Max) Metcon Metcon (Time) 1 Round:800 Meter Run80 Double Unders21 Hang Power Cleans (135/85) 2 Rounds:400 Meter Run40 Double Unders15 Hang Power Cleans (135/85) 3 Rounds:200 Meter Run20 Double Unders9 Hang Power Cleans (135/85) RX+ 155/105

Categories: wod

Girls Gone Wild

Girls Gone Wild Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

Categories: wod

SOS

SOS Metcon Metcon (Time) 4 Rounds For Time:400 Meter Run20 Chest to Bar Pull-ups20 Kipping Handstand Push-ups40 AbMat Sit-ups40 Air Squats Metcon Metcon (No Measure) Odd-Object Conditioning3 Rounds, Not For Time:100 Meter Sled Push200 Meter Farmers Carry300 Meter Sled Drag Mid-line Accessory Metcon (No Measure) Not For Time:3 Sets of 20 Weighted Sit-ups1 Set of […]

Categories: wod

TEAM WOD

TEAM WOD Metcon Metcon (Time) For Time: 2 Rounds:50 Cal Row25 Snatches 135/95 2 Rounds:400m Run (100m intervals)25 Clean and Jerks 135/95 2 Rounds:50 Cal Assault Bike25 Thrusters 135/95 *No rest between sections. Only 1 person works at a time. Teams of 2. This is going to be a spicy one!Make this heavy or it […]

Categories: wod

CrossFit

CrossFit Weightlifting Box Front Squat (On the Minute x 10 – 1 Repetitions ) Build to a Heavy Box should be below parallel Power Clean + Front Squat + Jerk (Build to Heavy Complex) 15 MinGo right into from FS. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3:Macho Man (135/95) Rest 3 Minutes AMRAP […]

Categories: wod

CrossFit

CrossFit Happy Birthday Sebastian! Metcon Metcon (Time) 1000m Row90 Sit-ups800m run70 Goblet Squats 53/3560 Russian KBS 53/3550 Push-ups40 Burpee Box Jumps 24/2030 Dips (Ring or Bar)20 Chest 2 Bar Pull-ups10 KB Snatch 53/35

Categories: wod

CrossFit

CrossFit Weightlifting Snatch Technique 3 Sets of 4: Overhead Squats3 Sets of 3: Snatch Drop3 Sets of 2: Snatch Balance Stay light, warm up sets. Hang Snatch (Build to a heavy single) Squat!15 min to build Metcon Metcon (Time) For Time:3 Rounds:7 Squat Snatches (95/65)7 Chest to Bar Pull-ups7 Box Jumps Overs (24/20) 50/35 Calorie […]

Categories: wod