Monthly Archives: February 2019

Chipper Thursday

Chipper Thursday Metcon Metcon (Time) 5 RFT 500m Row400m Med Ball Run 20/1530m Sled Push 90/70200m waiter carry 53/35100 Dubs Scaled: 3-4 rounds

Categories: wod

CrossFit

CrossFit Weightlifting 3-Position Power Snatch 6 sets 1 Power Snatch (Pocket) +1 Power Snatch (Knee) +1 Power Snatch (Floor) Start @ 60% and build Metcon Metcon (No Measure) On the Minute x 16 (4 Rounds)Min 1 – 7 Box Jump Overs + 7 TTBMin 2 – 5 Power Snatches + 5 Overhead Squats @ 55%Min […]

Categories: wod

CrossFit

CrossFit Weightlifting Power Clean + Split Jerk On the 1:30 x 7 Sets:2 Power Cleans1 Split Jerk Starting at 70% and climbing Metcon Metcon (1 Rounds for time) Every 4:00 x 5 Rounds:9 Deadlifts (225/155)12 Barbell-Facing Burpees15/12 Calorie Assault Bike Score slowest round

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat 5 Repetitions @ 70%4 Repetitions @ 75%3 Repetitions @ 80%1 Repetition @ 84%1 Repetition @ 87%1 Repetition @ 90% Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Metcon Metcon […]

Categories: wod

SOS

SOS Metcon Joker (Time) For Time:1-2-3-4-5-6-7-8-9-10: Toes to Bar10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) Weightlifting Metcon (Time) 10 Squat Cleans (60%) + 20′ Handstand Walk8 Squat Cleans (68%) + 40′ Handstand Walk6 Squat Cleans (75%) + 60′ Handstand Walk4 Squat Cleans (83%) + 80′ Handstand Walk2 Squat Cleans (90%) + 100′ Handstand Walk

Categories: wod

Partner WOD Saturday

Partner WOD Saturday Metcon Metcon (Time) Buy in: 800m med ball run 20/15 then….150 Wall Balls 20/15125 A. KBS 53/35100 Pull-Ups75 Burpees to plate50 OH Walking Lunges 45/3525 HSPU Cash Out: 800m med ball run 20/15 Team of 2

Categories: wod

CrossFit 2019 Open WOD – 19.1

CrossFit 2019 Open WOD – 19.1

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Chipper WOD

Chipper WOD Metcon Metcon (Time) Buy in: 200m Farmer Carry 53/35 Then….5 RFT650/500m Row10 Bench Press 135/8020 GHD/T2B/V-Ups Buy Out: 50 Burpees

Categories: wod

CrossFit

CrossFit Weightlifting Snatch Complex 5 Sets:Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch Climbing in weight Metcon Metcon (Time) 800m Run100 DU21 Hang Power Snatch 115/80400m Run50 DU15 Hang Power Snatch200m Run25 DU9 Hang Power Snatch RX+ 135/95

Categories: wod

CrossFit

CrossFit Weightlifting Power Clean (Start at 50% – Building to 75%) 7 Sets:1 Pausing Power Clean1 Power Clean On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.Pause #1 – Knee LevelPause #2 – Mid-Thigh (jumping position)Pause #3 – Quarter Squat (receiving position) Metcon Metcon […]

Categories: wod