Monthly Archives: January 2019

Chipper WOD

Chipper WOD Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps)Push-press (Reps), 75#Row (Calories) 1-minute rest

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CrossFit

CrossFit Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10: DB Front Squats30 Double-Unders after each round RX 50/35 Metcon (Time) 5 Rounds2 Rope Climbs (15′)8 Box Step-Ups (50’s/35’s, to 24″/20″ boxes)12 Handstand Pushups Scales for HSPU: Pike pushups;cPushups to floor; Seated dumbell strict press Rope Scale: Strict pullups on rope; two rope pulls from laying position

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CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Assault Bike20 Barbell-Facing Burpees15 Deadlifts (225/155) Metcon Metcon (No Measure) 9 Rounds, OT2:00 (18:00 Total):Males – 400 Meter RowFemales – 330 Meter Row

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CrossFit

CrossFit Weightlifting Back Squat 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-53-56-59-62% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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CrossFit

CrossFit Weightlifting Front Squat On the 1:30 x 6 Sets:Set #1 – 3 Reps @ 75%Set #2 – 2 Reps @ 80%Set #3 – 1 Rep @ 85%Sets #4+5+6 – 1 Rep @ 90-94% After each set 25% of max strict HSPU **If we do not yet have consistent strict handstand pushups, let’s build our […]

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SOS

SOS Metcon Metcon (Time) 20 Power Snatches (95/65)20 Barbell-Facing Burpees20 Overhead Squats (95/65)20 Barbell-Facing Burpees20 Squat Snatches (95/65)20 Barbell-Facing Burpees

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TEAM

TEAM Metcon Metcon (Time) In Teams of 3 (40 Minute Time Cap)3 Rounds:60 Kipping Handstand Push-ups20 Bar Muscle-ups Directly Into…30 Power Cleans and Jerks (95/65)30 Power Clean and Jerks (115/85)30 Power Clean and Jerks (135/95)30 Power Clean and Jerks (155/105)30 Power Clean and Jerks (175/115)30 Power Cleans and Jerks (195/125)

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CrossFit

CrossFit Weightlifting A: Metcon (Time) With a 20:00 Time Cap:25 Barbell-Facing Burpees25 Squat Snatches (115/80)25 Barbell-Facing Burpees B: Squat Snatch build up to a 1RM in remaining 20 min cap Mid-line Accessory Metcon (Time) 50 GHD Sit-Ups75 AbMat Sit-Ups100 Banded Good Mornings

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Chipper WOD

Chipper WOD Metcon Metcon (Time) Alternate between partners. One exercises whilst the other holds plate. Partner A: 100 Double Unders 50 Pull ups 100 Lunges holding slam ball (30/20) 50 weighted Crunches (45/25) 100 Slam Balls (30/20) 50 weighted Crunches 100 Lunges holding slam ball 50 Pull ups 100 Double unders Person B: Holds plate […]

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CrossFit

CrossFit Weightlifting Metcon (Weight) On the 2:00 x 5 Rounds:3 Front Squats6 Back Squats25′ Handstand Walk Round #1 – 55% of 1RM Front SquatRound #2 – 60% of 1RM Front SquatRounds #3+4+5 – 65% of 1RM Front Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18:21/15 Calorie Assault Bike3 Rounds of “Cindy”5 Squat Cleans […]

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