Monthly Archives: May 2019

CrossFit

CrossFit Weightlifting Front Squat Alternating OTM x 10 (5 Rounds)Odd – 5 Weighted Pull-UpsEven – 5 Front Squats Metcon Metcon (Time) 3 Sets:50′ DB OH Walking Lunge (left arm)10 Single DB Stiff-Legged DL (left arm)50′ DB OH Walking Lunge (right arm)10 Single DB Stiff-Legged DL (right arm)21 GHD Sit-UpsRest 2:00 between sets.

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat On the 2:00 x 6 Sets:On the 0:00… 3 Reps @ 77%On the 2:00… 1 Rep @ 87%On the 4:00… 3 Reps @ 80%On the 6:00… 1 Rep @ 90%On the 8:00… 3 Reps @ 83%On the 10:00… 1 Rep @ 93% Weightlifting Front Rack Lunge 2 Sets of 12 @ […]

Categories: wod

CrossFit

CrossFit Weightlifting Push Jerk 5 Sets:3 Pausing Jerk Drives Percentages based off estimated 1RM Jerk:Set #1 – 65%Set #2 – 70%Set #3+4+5 – 75% 5 Sets of 2:Pausing Push Jerk*1s Pause in Dip, and Catch Followed by… 5 Sets of 1:Push Jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:40 Double-Unders20 Dumbbell Hang CJ […]

Categories: wod

Post Murph

Post Murph Weightlifting Deadlift Alternating On the Minute x 10:Minute 1 – 15/12 Calorie RowMinute 2 – 5-4-3-2-1 Deadlifts Start at 70% and build Metcon Metcon (Time) 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts20 AbMat SU, 10 […]

Categories: wod

MEMORIAL DAY

MEMORIAL DAY Class at 8am and 930am ONLY Metcon Murph (Time) For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here

Categories: wod

SOS

SOS Metcon Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of:200m Run9 Deadlifts, 275#6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006 To learn more about Barraza click here

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) For Time:42 Hang Power Snatches, 400m Run42 Overhead Squats, 400m Run30 Hang Power Snatches, 400m Run30 Overhead Squats, 400m Run18 Hang Power Snatches, 400m Run18 Overhead Squats, 400m Run Rx- 95/65Rx+- 115/80

Categories: wod

CrossFit

CrossFit Weightlifting Deadlift 1 Sets of 5 – 70%3 Sets of 3 – 73-76-795 Sets of 1 – 82-85-88-X-X*After each set, 10′ HS Walk Practice 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)

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat 5 Sets of 2 Pausing Front Squats*3s pause in the bottom of each rep. Set #1 – 65% of 1RM Front SquatSet #2 – 70%Sets #3+4+5 – Build to a heavy double. Metcon Metcon (Time) 3 Rds25 A. KBS 53/3520 Front Rack KB Box Step-Ups 53/3515 Ring Rows10 Ring Dips

Categories: wod

CrossFit

CrossFit Weightlifting Hang Clean On the Minute x 5:2 Hang Squat Cleans @ 60%2 Hang Squat Cleans @ 65%2 Hang Squat Cleans @ 70%1 Hang Squat Clean @ 75%1 Hang Squat Clean @ 80% Rest 1:00 On the Minute x 5:1 Hang Squat Clean, building in load. Metcon Metcon (Time) 3 Rounds:15 Hang Squat Cleans […]

Categories: wod