Monthly Archives: October 2018

CrossFit

CrossFit Weightlifting Snatch On the Minute x 14:Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)Minute 4: RestMinutes 5-6-7: 2 Squat Snatches (74-77-80%)Minute 8: RestMinutes 9-10-11: 1 Squat Snatch (84-86-88%)Minutes 12-13-14: 1 Squat Snatch (84-86-88%) Back Squat (3×9 (70-74-78%)) Metcon Metcon (Time) For Time:1 Mile Run40 Pull ups30 Front Squats (95/65)20 Barbell […]

Categories: wod

Suffer on Sunday

Suffer on Sunday Happy Birthday Frank Gomez! Coe (Time) Ten rounds for time of:10 Thrusters, 95#10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 To learn more about Coe click here

Categories: wod

TEAM WOD SATURDAY

TEAM WOD SATURDAY Metcon Metcon (Time) Teams of 3:2 Rounds For Time (30 Minute Time Cap):100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Cleans100 Barbell-Facing Burpees Round 1: (135/95)Round 2: (115/80)

Categories: wod

CrossFit

CrossFit Weightlifting Squat Clean Minutes 1-2-3: 3 Squat Cleans (62-65-68)Minute 4: RestMinute 5-6-7: 2 Squat Cleans (72-75-78)Minute 8: RestMinutes 9-10-11: 1 Squat Clean (82-84-86)Minutes 12-13-14: 1 Squat Clean (82-84-86) Front Squat 2×4 @ 73%2×3 @ 78%2×2 @ 83% Metcon Metcon (Time) For Time:200 Meter Run, 15 Power Snatches200 Meter Run, 15 Overhead Squats200 Meter Run, […]

Categories: wod

Chipper Thursday

Chipper Thursday Happy Birthday Ben Castillo! Metcon Metcon (Time) 10 push-presses20 front squats30 kettlebell swings40 dumbbell snatches (alternating)50 push-ups40 dumbbell snatches (alternating)30 kettlebell swings20 front squats10 push-presses You will just use one barbell so pick a weight you can handle for both barbell movements without changing weights.

Categories: wod

CrossFit

CrossFit Happy Birthday Jay Vallejo! Weightlifting Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets Spend 10 minutes working up to a heavy clean & jerk, then […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 Rounds For Time:50 Double Unders15 Kipping Handstand Push-ups Metcon (Time) 4 Rounds:400 Meter Run15 Sumo Deadlift High Pulls (95/65)9 Burpee Box Jump Overs (24/20) Bench Press (50 Bench Press Repetitions (135/85)) *Every Break: 15 GHD Sit-ups

Categories: wod

CrossFit

CrossFit Happy Birthday Izzy DeLaCueva! Weightlifting Snatch On the Minute x 14:Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)Minute 4: RestMinutes 5-6-7: 2 Squat Snatches (72-75-78%)Minute 8: RestMinutes 9-10-11: 1 Squat Snatch (82-84-86%)Minutes 12-13-14: 1 Squat Snatch (82-84-86%) Back Squat (3 Sets of 9 (67-71-75%)) Metcon Metcon (Time) “Lucky 7’s”5 Rounds:7 […]

Categories: wod

Suffer on Sunday

Suffer on Sunday Happy Birthday Lori Cook! Nutts (Time) 10 Handstand Push-ups15 Deadlifts, 250#25 Box Jumps, 30″50 Pull-ups100 Wall-Ball Shots, 20#200 Double-Unders400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here

Categories: wod

Partner WOD Saturday

Partner WOD Saturday Metcon Metcon (Time) Complete a 5K row60 front squats 95/6550 box jumps 24/2040 pull-ups Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Categories: wod