Monthly Archives: March 2020

CrossFit

CrossFit Warm-up Metcon (No Measure) For Quality60 Second Tuck Jumps6 Inchworms Video6 Push-ups6 Broad Jumps Video 40 Second Tuck Jumps4 Inchworms4 Push-ups4 Broad Jumps 20 Second Tuck Jumps2 Inchworms2 Push-Ups2 Broad Jumps *Performed with light DB Home WOD Metcon (Time) 5 Rounds For Time:400m Run30 DB Goblet Thrusters30 Lateral Hops over DB Metcon (Time) No […]

Categories: wod

CrossFit

CrossFit Warm-up Metcon (No Measure) 5 Rounds:5 Russian Baby Makers200m Run15 Scapular Push-ups Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15:20 Single Arm Dumbbell Snatches40 Double-Unders20 Burpees40 Double-Unders Metcon (AMRAP – Rounds and Reps) No equipment version AMRAP 15:20 “Odd-Object” Ground-to-Overhead20 Lateral Hops over “Odd-Object”20 Burpees20 Lateral Hops over “Odd-Object” Weightlifting Back Squat […]

Categories: wod

Home WOD

Home WOD Metcon Metcon (No Measure) 4 Rounds (20:00 Total):40s Weighted Hollow Hold, :20s Rest:40s Romanian Deadlifts, :20s Rest:40s Single Arm OHS Hold (L), :20s Rest:40s Single Arm OHS Hold (R), 1:20 Rest Completed with a dumbbell or pack.

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 Rounds (30:00 Time Cap):25 Power Snatches (75/55)10 Power Clean and Jerks1,000 Meter Row Round #1 – 135/95Round #2 – 155/105Round #3 – 185/135

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the 2:00 x 7 Sets Set #1 (On the 0:00) – 3 Reps @ 80%Set #2 (On the 2:00) – 1 Rep @ 90%Set #3 (On the 4:00) – 3 Reps @ 80%Set #4 (On the 6:00) – 1 Rep @ 93%Set #5 (On the 8:00) – 3 Reps @ […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 rounds15 Burpees10 Dumbbell Box Step Overs (50/35)1000m Row15 Burpees10 Dumbbell Box Step Overs (50/35)1 mile Bike

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CrossFit

CrossFit Metcon Metcon (AMRAP – Reps) 3:00 On3:00 Off3:00 On___________________________3 “Macho Man” Complexes (115/85)3 “Macho Man” Complexes (135/95)3 “Macho Man” Complexes (155/105)3 “Macho Man” Complexes (185/125)3 “Macho Man” Complexes (205/145)Max “Macho Man” Complexes (225/155) 1 “Macho Man” Complex:3 Power Cleans3 Front Squats3 Jerks Metcon Metcon (Time) For Time:30 Box Jumps (24/20)30 PU30 KBS (53/35)30 Front […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 5:Buy-In: 45/30 Calorie Assault BikeInto Max Rounds9 Power Cleans (95/65)21 Double-Unders Rest 5 Minutes AMRAP 5:Buy-In: 30/20 Calorie BikeInto Max Rounds:6 Power Cleans (135/95)21 Double Unders Rest 5 Minutes AMRAP 5:Buy-In: 15/10 Calorie BikeInto Max Rounds:3 Power Cleans (165/115)21 Double Unders Home WOD Metcon (AMRAP – Rounds […]

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leg day Monday

leg day Monday Weightlifting

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SOS

SOS Home WOD (: Metcon (4 Rounds for reps) Tabata (20 sec work/10 sec rest) x 8 rds per movement Push-upsLungesHigh KneesBent over rows (pick anything you can lift) Score total reps per round

Categories: wod