Monthly Archives: August 2018

CrossFit

CrossFit Weightlifting Deadlift (Build to a Heavy Set of 8) Metcon Metcon (Time) 2 Rounds For Time:10 Chest 2 Bar Pull-ups20 Bar-Facing Burpees30 Deadlifts (225/155)40 Wallballs (30/20) 10 Bar Muscle-ups (RX+) Metcon Metcon (Time) 120/75 Calorie Assault BikeMales: 20 Calories Easy, 20 Calories HardFemales: 15 Calories Easy, 15 Calories Hard

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CrossFit

CrossFit Weightlifting Hang Power Clean (Build to a 3 Rep Max) Push Press (Build to a 6 Rep Max) Metcon Metcon (Time) 3 Rounds For Time:800 Meter Run30 Calorie Row30 Alternating Dumbbell Snatches (50/35)

Categories: wod

SOS

SOS Happy Birthday Ana Najera! Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Metcon Metcon (No Measure) A) Dumbbell Strict Press: Build to a Heavy Set of 7B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)C) Weighted […]

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TEAM WOD

TEAM WOD Happy Birthday Elizabeth Duchetta! Metcon Metcon (Time) (Teams of 2) 35min. to finish…3 Rounds:30 Toes to Bar30 Power Clean and Jerk (95/65)30 Wall Balls 30/20 60/40 Cal Assault Bike 2 Rounds:30 Toes to Bar30 Power Clean and Jerk (115/75)30 Wall Balls 30/20 60/40 Cal Assault Bike 1 Round:30 Toes to Bar30 Power Clean […]

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat (Sets 1-2 – 60% Sets 3-4 – 65% Sets 5-6 – 70%) On the 2:00 x 6:2 Tempo Front Squats5 Second Negative, 2 Second Pause in bottom. Metcon Metcon (AMRAP – Rounds) E3MOM x 7400 Meter Run12 Toes to Bar

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 800m run15 power snatches 95/6530 ring dips45 weighted sit-ups 45/2530 goblet squats 53/3515 strict pullups800m run

Categories: wod

CrossFit

CrossFit Metcon Death Race (Time) 5 Rounds:15/10 Calorie Assault Bike10 Burpees Weightlifting Sumo Deadlift (3 x 8) Climbing in weight Romanian Deadlift (3 x 12) building in weight Glute-Ham Raises (Accumulate 30 Glute Ham Raises) Face down on the GHD

Categories: wod

CrossFit

CrossFit Gymnastics Strict HSPU Build to a Max Height Set of 3 Deficit Strict Handstand Push-upsAthlete’s choice of Parallettes or Plates Skill work – use ab mats for strict hs scale, handstand holds tabata for shoulder strength 20 sec on 10 sec off 8 rounds. Weightlifting Power Clean + Split Jerk On the Minute x […]

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CrossFit

CrossFit Happy Birthday Kris! Weightlifting Back Squat On the Minute x 9 (3 Rounds):Minute 1 – 5 Reps @ 75%Minute 2 – 3 Reps @ 80%Minute 3 – 1 Rep @ 85% Front Rack Lunge Step back on the front rack lunges 3 Sets of 12 Repetitions:Set 1 – 40%Set 2 – 45%Set 3 – […]

Categories: wod

SOS

SOS Happy Birthday Tehmina Khan! Metcon Metcon (Time) 3 Rounds For Time:1,000 meter Row100 Double-Unders400m KB Farmer Carry 53/35s *This farmer carry has to be difficult to match the 1 mile run of the classic triple 3. Make sure you do not go too light. You will be holding 2 KBs today. Durability Work (when […]

Categories: wod