Monthly Archives: December 2019

CrossFit

CrossFit Metcon Metcon (Time) Buy in: 2020m Row 20-18-16-14-12-10-12-14-16-18-20Deadlifts 135/95Push-UpsDouble unders between each set – 200m run cap: 40 min

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat 5 Sets:1 Tempo Back Squat2 Back Squats Tempo:* 5 Seconds Down* 1 Second Pause* Regular Stand Set 1: 60%Set 2: 65%Sets 3-5: 70% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (95/65)20 Box Jumps (24/20)20 Front Squats (95/65)20/15 Calorie Row

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) For Time 20-18-16-14-12-10-8-6-4-2 reps of: Calorie Air Bike Burpee Pull-Ups

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) In Teams of 3, For Time (30 Minute Cap):120 Deadlifts, 600 Meter Run90 Hang Power Cleans, 600 Meter Run60 Push Jerks, 600 Meter Run 4 miles on Bike 60 Push Jerks, 600 Meter Run90 Hang Power Cleans, 600 Meter Run120 Deadlifts, 600 Meter Run * 600 Meter Runs: 3 x […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 Rounds:25 Overhead Squats (75/55)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20)

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Friend Thursday CrossFit

Friend Thursday CrossFit Metcon Metcon (Time) 5 Rounds:15/12 Calorie Row30 AbMat Sit-ups Directly Into… 5 Rounds:15/12 Calorie Bike60 Double Unders

Categories: wod

CLOSED FOR CHRISTMAS

CLOSED FOR CHRISTMAS

Categories: wod

CrossFit

CrossFit 830/930 CLASSES TODAYALL PM CLASSES CANCELED Metcon (Time) “12 Days of CrossFit” For Time:1 Squat Snatch (135/95)2 Hang Power Snatches (135/95)3 Deadlifts (135/95)4 Burpees5 Toes to Bar6 Ball Slams7 Handstand Push-ups8 Goblet Reverse Lunges (53/35)9 Kettlebell Swings (53/35)10 GHD Sit-ups11 Wallballs 20/1512 Calorie Assault Bike

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat Set 1: 6 Reps @ 76%Set 2: 4 Reps @ 82%Set 3: 2 Reps @ 88% Rest 3 Minutes Set 4: 6 Reps @ 82%Set 5: 4 Reps @ 88%Set 6: 2 Reps @ 94% Rest 3 Minutes Set 7: 6 Reps @ 88%Set 8: 4 Reps @ 94%Set 9: 2 […]

Categories: wod

SOS

SOS Metcon Metcon (Time) For Time (with a Partner) Buy-In: 24 Thrusters (135/95 lb) Then, 8 Rounds of: 21 Push-Ups 9 Toes-to-Bars 3 Bear Complexes (135/95 lb) 20 Kettlebell Snatches (53/35 lb) 15 Pull-Ups 18 Box Jumps (24/20 in) 9 Power Cleans (135/95 lb) 100 meter Run (together) Buy-Out: 2006 meter Row Time Cap: 60 […]

Categories: wod