Monthly Archives: October 2018

Happy Halloween!

Happy Halloween! Wear your costume!Prize for best dressed Metcon Metcon (Time) Buy in: 800m Run 10 Burpee pull-ups31 Box jumps 24/2010 Toes to Bar31 American KBS 53/3510 HSPU31 Wall Balls 20/1510 Cals on bike31 Devil Press 35/2510 SDHP 53/3531 DU Cash out: 800m Run

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) Assault Bike Conditioning100 Calories for timeEvery 2:00 – 12 GHD Metcon Metcon (Time) 800 Meter Run21 Power Cleans (155/105)400 Meter Odd Object Run (50/35)21 Burpee Box Jump Overs (24/20) RX+ 185/135 Metcon Metcon (Time) 800 Meter sled push with a partner 1/2 bodyweight on Sled

Categories: wod

CrossFit!

CrossFit! Happy Birthday Angel! Weightlifting Snatch On the Minute x 14:Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)Minute 4: RestMinutes 5-6-7: 2 Squat Snatches (76-79-82%)Minute 8: RestMinutes 9-10-11: 1 Squat Snatch (86-88-90%)Minute 12: RestMinutes 13-14-15: 1 Squat Snatch (84-86-88%) Back Squat (3 x 9 @ 73,77,81%) Metcon Metcon (AMRAP – Reps) […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 400m Run75/55# Fran400m Run75/55# Fran400m Run

Categories: wod

Partner Saturday

Partner Saturday Metcon Metcon (Time) 100 box jumps 24/20100 pull-ups100 American kbs 53/35100 lunges100 push press 45/35100 sit ups100 wall balls100 burpees

Categories: wod

CrossFit

CrossFit Weightlifting Squat Clean Minutes 1-2-3: 3 Squat Cleans (64-67-70%)Minute 4: RestMinute 5-6-7: 2 Squat Cleans (74-77-80%)Minute 8: RestMinutes 9-10-11: 1 Squat Clean (84-86-88%)Minutes 12-13-14: 1 Squat Clean (84-86-88%) Front Squat 2×4 @ 76%2×3 @ 81%2×2 @ 86% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14:1 Power Snatch (115/75)2 Overhead Squats (115/75)3 Power Clean […]

Categories: wod

Chipper

Chipper Metcon Metcon (Time) 100 Dubs90 K2E Plank80 Jumping Lunges70 Push-ups60 Pull-ups50 Cal Bike40 Alt DB Snatch 50/3530 Burpee over Bar20 Clusters 115/8510 Manmakers 35/255 seconds of life contemplation

Categories: wod

CrossFit

CrossFit Weightlifting Push Press (Heavy Set of 10) Metcon Metcon (AMRAP – Reps) AMRAP 12:2 Push Presses (115/85)2 Toes to Bar2 Box Jump Overs (24/20)4 Push Presses (115/85)4 Toes to Bar4 Box Jump Overs (24/20) …Up by (2’s) until finish Metcon Metcon (Time) For Time:50 Manmakers (35’s/20’s)

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 30-20-10:Hang Power Clean RX 95/65 RX+ 115/80Calorie Bike Directly into… 10-20-30:Deadlifts RX 185/125 RX+ 205/145Calorie Row Women complete (21-15-9, 9-15-21) on machines Mid-line Accessory Metcon (No Measure) 4 Rounds::20 Ring Dip Support Hold:25 GHD Supine Hold:30 Hand Stand Hold

Categories: wod

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