Monthly Archives: August 2019

Partner Saturday!

Partner Saturday! Metcon Metcon (Time) Teams of 3:100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Snatches (95/65)10 Rope Climbs (15′)100 Power Snatches (75/55)100 Box Jump Overs (24/20)100/70 Calorie Row

Categories: wod

CrossFit

CrossFit Weightlifting Clean Complex Every 1:30 x 7 Sets:1 Power Clean1 Hang Squat Clean1 Squat Clean Start at 60% and build to a Heavy Complex Metcon Metcon (Time) 3 Rounds:400 Meter Run7 Power Cleans7 Hang Squat Cleans7 Squat Cleans Extra Credit Metcon (Time) 4 Giant Sets:12 Front Rack Kettlebell Box Step-Ups (24″/20″)30 Second Heavy D-Ball […]

Categories: wod

Chipper WOD

Chipper WOD Bring a friend for Free! Metcon Metcon (Time) 27-24-21-18-15-12-9:AbMat Sit-upsBike Calories After Each Set (7 Rounds):5 Strict Pull-Ups10 Push-ups15 Air Squats

Categories: wod

CrossFit

CrossFit Weightlifting Sotts Press (5 x 3) Snatch Balance (5 x 3) Squat Snatch (5 x 5) EMOM 5 TnG Metcon Metcon (Time) 30-20-10:Dumbbell Power Snatches (50/35)Wallballs (20/14) Directly Into… 10-20-30:Bar-Facing BurpeesCalorie Row

Categories: wod

CrossFit

CrossFit Weightlifting Strict Press (5 x 3) Metcon Metcon (5 Rounds for time) On the 5:00 x 5 Rounds:400 Meter Run12/9 Calorie Assault Bike15 Toes to Bar

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Stamina Squat Monday!

Stamina Squat Monday! Happy 2nd Birthday Enzo! Weightlifting Stamina Squatting (@ 72% of 3RM) Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back Squats Metcon Metcon (Time) 21-18-15-12-9:Kettlebell Swings (53/35)Thrusters (75/55) Extra Credit Metcon (AMRAP – Reps) On the 2:00 x 5 Sets:50′ Single Dumbbell Overhead Walking Lunge (50/35)Max […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 5 RFT 200m SA KB Waiter Carry 53/3510 DB Burpee box step overs 50/3510 Strict HSPU15/10 Cal Bike Cap: 40 min

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) Teams of 3 (30 Minute Cap)3 Rounds:400 Meter Team Run80/60 Calorie Assault Bike Directly Into… 21 Clean and Jerks (115/85)21 Clean and Jerks (135/95)21 Clean and Jerks (155/105)21 Clean and Jerks (185/125)21 Clean and Jerks (205/135)

Categories: wod

CrossFit

CrossFit Weightlifting Snatch Pull (5 x 2) 2 sec pause at the knee80%-90% Snatch Complex On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Start at 60% and build to a heavy Metcon Metcon (Time) For Time:10 Rounds of “Chest to Bar Cindy”50/35 Calorie Row30 Power Snatches (115/85)

Categories: wod

Chipper

Chipper Friend Thursday! Bring a friend for free =) Metcon Metcon (Time) 21 – 15 – 9T2BKB Thrusters 44/26Burpees Metcon Metcon (Time) 500 Double unders Perform 5 burpees every 2 Min

Categories: wod