Monthly Archives: October 2019

Free Friend Thursday!

Free Friend Thursday! Happy Halloween! Metcon The Running Dead (Time) 1600m Run50 Deadlifts 225/15550 Cal Bike50 DB Box Step Overs 55/351600m Run

Categories: wod

CrossFit

CrossFit Metcon Metcon (5 Rounds for time) On the 2:00 x 5 Sets:9 Overhead Squats 95/656 CTB Pull-Ups3 Bar Muscle-Ups Take OHS barbell from the floor. Metcon (AMRAP – Reps) 5 Rounds:AMRAP 4:30 Shuttle Runs (10 Meters)20/15 Calorie Assault BikeMax Calorie Row Rest 2 Minutes Between Rounds

Categories: wod

CrossFit

CrossFit Metcon Metcon (5 Rounds for time) On the 3:00 x 5 Rounds:9 Burpee Box Jump Overs (24″/20″)200m Run (15/12 Row) Weightlifting Push Jerk (5×3) On the 2:00 x 5 Sets:3 Push Jerks Barbell taken from the rack.Aim is to build to a moderate load, but not a heavy. Set #1 – 60% of estimated […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (5 Rounds for reps) Alternating EMOM x 10:Minute 1 – WorkMinute 2 – Rest Minute 1:Seconds 0-20 – Max Power Cleans (115/85)Seconds 20-30 – RestSeconds 30-60 – Max Chest 2 Bar Pull-ups RX+ Ring MU AND 135/95 Metcon Metcon (Time) For Time:100/70 Calorie Row… Directly into:3 Rounds:50 Wallballs (20/15)30 Alternating Single Dumbbell […]

Categories: wod

CrossFit

CrossFit Weightlifting Metcon (Time) 50 Power Cleans (155/115) RX+ 185/125 Metcon Metcon (Time) 27-21-15-9Calorie RowBench Press (135/75)Pull-Ups C2B Gymnastics Handstand Walk 5 min of Handstand walk practice Score how far you can walk, ok to break it up.

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 Open 20.3

CrossFit Open 20.3

Categories: wod

Free Friend Thursday

Free Friend Thursday Metcon Metcon (Time) 4 rounds for time: 8 kettlebell snatch right arm 53/3510 goblet squats8 kettlebell snatch left arm20 Russian swings12 kettlebell facing burpees35 double unders directly into 3K row

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) For Time:1000 Meter Row75/50 Calorie Bike25 CTB Pull-Ups25 Burpee Box Jump Overs (30″/24″)25 CTB Pull-Ups75/50 Calorie Bike1000 Meter Row

Categories: wod

CrossFit

CrossFit Metcon Metcon (3 Rounds for time) On the 0:00… “Mayday” Part #150/35 Calorie Ski Erg200m Farmer Carry 70/5350/35 Calorie Ski Erg On the 15:00…. “Mayday” Part #221 Deadlifts (225/155), 9 HSPU15 Deadlifts (295/205), 15 HSPU9 Deadlifts (365/255), 21 HSPU On the 35:00… “Mayday” Part #35 Rounds:12/9 Calorie Bike, 6 Hang Power Cleans (155/105)12/9 Calorie […]

Categories: wod