Monthly Archives: January 2019

CrossFit

CrossFit Metcon Metcon (Time) For Time:25-20-15-10-5:Box Jump Overs (24″/20″)Toes to Bar Directly into… 5-10-15-20-25:Hang Power Snatch (75/55)Wallballs (20/15) Metcon (Time) For Time:25-20-15-10-5:Box Jump Overs (24″/20″)Toes to Bar Directly into… 5-10-15-20-25:Hang Power Snatch (75/55)Wallballs (20/15) Metcon Metcon (No Measure) Not for Score:On the 0:00 – 50/35 Calorie RowOn the 4:00 – 30/24 Calorie RowOn the 7:00 […]

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CrossFit

CrossFit Weightlifting Metcon (AMRAP – Reps) In a 3 Minute Window:9 Power Snatches15 Power Cleans21 Push Jerks Time Remaining:Max Overhead Squats (95/65) RX+ 135/95 Score OHS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 3:10/7 Calorie Assault Bike9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3:10/7 Calorie Assault Bike7 Hang Squat Cleans (115/80) Rest 3 […]

Categories: wod

SOS

SOS Weightlifting Bench Press (6×5) Metcon Metcon (Time) 100 DU80 Cal Row60 WB 30/2040 T2B20 BMU Cap 18 min

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) TEAM – Only 1 person working at a time For Time: 10 Peg Board Accents or 10 Rope Climbs (alternating is okay) Then:45 Toes to Bar400 Meter Run x 230 Power Cleans (175/115)800 Meter Run x 230 Power Cleans (175/115)400 Meter Run x 245 Toes to Bar

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CrossFit

CrossFit Metcon Metcon (Time) In a 15:00 Time Cap: 2 Rounds:30/21 Calorie Row25 Box Jump Overs (24″/20″)20 Front Squats (135/95) Weightlifting Clean & Jerk Complex Squat Clean (1 Rep Max)Hang Squat Clean and Jerk (1 Rep Max) Time Remaining in the 15:00 Cap:Build to a 1RM:1 Squat Clean1 Hang Squat Clean1 Jerk Gymnastics Metcon (No […]

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Chipper WOD

Chipper WOD Metcon Metcon (Time) 60 Calorie Row50 Double unders40 Wall Balls 20/1530 Push-ups20 Pull-ups10 KB SDHP 53/355 Turkish Get ups (53/35) – per side10 KB SDHP 53/3520 Pull-ups30 Push-ups40 Wall Balls50 DU60 Cal Row CAP: 45 min

Categories: wod

Hump Day

Hump Day Lots to do today, Let’s stay FOCUSED. Weightlifting Box Squat On the Minute x 10 Sets:2-3 Repetitions Sets 1+2 – 60% of 1RM Back SquatSets 3+4 – 65% of 1RM Back SquatSets 5+6 – 70% of 1RM Back SquatSets 7+8 – 75% of 1RM Back SquatSets 9+10 – 80% of 1RM Back Squat […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 Rounds:21/15 Calorie Assault Bike7 Pull-Ups7 Toes to Bar7 Chest to Bar Pull-UpsDirectly into…3 Rounds:9 Power Cleans9 Push Jerks Rx Barbell – 155/105 Mid-line Accessory Metcon (No Measure) Not for Score, 2 Rounds::30s Single Arm OH Hold (left arm)15 GHD Sit-Ups:30s Single Arm OH Hold (right arm)15 GHD Sit-Ups:30s Double KB […]

Categories: wod

Snatch Monday

Snatch Monday Weightlifting Snatch Snatch Primer (A)On the Minute x 5 (Minutes 0:00-5:00):1 Halting Power Snatch3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position. Set #1 – 50% of 1RM SnatchSet #2 – 55% of 1RM SnatchSets #3+4+5 – 60% of 1RM Snatch Inside our first primer, our aim is to […]

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SOS

SOS Metcon Metcon (Time) 35min. running clock…2 Rounds:25 Cal Bike25 DB Deadlifts 70/50immediately into:2 Rounds:25 Cal Row25 Wall Balls 20/15immediately into:2 Rounds:25 Burpees25 OHS 95/65

Categories: wod