Monthly Archives: February 2020

Partner WOD Sat.

Partner WOD Sat. Metcon Metcon (Time) For Time (with a Partner) 2,000 meter Row 50 Thrusters (95/65 lb) 50 Bar Over Burpees 1,000 meter Row 30 Thrusters (95/65 lb) 30 Bar Over Burpees 500 meter Row 20 Thrusters (95/65 lb) 20 Bar Over Burpees

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CrossFit

CrossFit Weightlifting Front Squat On the 1:30 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 79%Set 2 (On the 1:30): 1 Rep @ 84%Set 3 (On the 3:00): 3 Reps @ 79%Set 4 (On the 4:30): 1 Rep @ 87%Set 5 (On the 6:00): 3 Reps @ 79%Set 6 (On the 7:30): 1 […]

Categories: wod

Free Friend Day!

Free Friend Day! Metcon Metcon (Time) 100 OH Walking Lunge 25/1590 DU80 Sit-Ups70 Ball Slams 20/1060 Box Jumps 24/2050 Alt DB Snatch 50/3540 Burpees30 Cal Bike20 Pull-ups10 HSPU

Categories: wod

CrossFit

CrossFit Weightlifting Metcon (Weight) On the 1:30 x 6 Sets:Set 1: 11 Deadlifts + 11 Push JerksSet 2: 11 Deadlifts + 9 Push JerksSet 3: 11 Deadlifts + 7 Push JerksSet 4: 11 Deadlifts + 5 Push JerksSet 5: 11 Deadlifts + 3 Push JerksSet 6: 11 Deadlifts + 1 Push Jerk Start at 40-50% […]

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CrossFit

CrossFit Gymnastics Strict HSPU (On the 1:30 x 5 Sets: 1 Set of Strict HSPU) Metcon Metcon (Time) On the 4:00 x 5 Rounds:50 Double Unders5 Bar Muscle-ups5 Power Snatches Start at 50-55% of Snatch 1RM and build Score slowest round

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Leg Day

Leg Day Weightlifting Back Squat Set 1 (On the 0:00): 9 Reps @ 78%Set 2 (On the 2:00): 7 Reps @ 85%Set 3 (On the 4:00): 5 Reps @ 92%Set 4 (On the 6:00): 3 Reps @ 97%Set 5 (On the 8:00): 1 Rep @ 102%Set 6 (On the 9:00): 1 Rep @ 104%Set 7 […]

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SOS

SOS Metcon Metcon (Time) Teams of 2 must complete 100 reps of the following complex 1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk RX: 95/65RX+: 135/95

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Partner WOD

Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2AMRAP 20:20 Pull-ups30 Push-ups40 AbMat Sit-ups50 Air Squats Mid-line Accessory Metcon (No Measure) 3 Rounds:30 Seconds Kettlebell Russian TwistRest 15 Seconds30 Seconds Weighted Superman HoldRest 15 Seconds30 Seconds Medicine Ball Lateral ClimbsRest 1 Minute

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the 1:30 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 77%Set 2 (On the 1:30): 1 Rep @ 82%Set 3 (On the 3:00): 3 Reps @ 77%Set 4 (On the 4:30): 1 Rep @ 85%Set 5 (On the 6:00): 3 Reps @ 77%Set 6 (On the 7:30): 1 […]

Categories: wod

Free Friend WOD

Free Friend WOD Metcon Metcon (3 Rounds for reps) AMRAP 1010 DB Snatches 50/3510 Burpee over DB rest 3 min AMRAP 88 DB Hang Clean and Jerks8 Pull-Ups Rest 3 MIn AMRAP 55 DB Man makers5 Cal Bike Sprint Score each round for reps

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