Monthly Archives: March 2020

SOLO Saturday

SOLO Saturday Home WOD Metcon (Time) 100 Jumping Lunges90 Sit-ups80 Air Squats70 Burpees60 MTN Climbers50 canned thrusters40 hand release push-ups30 pistols squats20 dips10x 20sec plank hold Metcon Metcon (Time) For Time (30 Minute Cap):3 Rounds:21/15 Calorie Assault Bike15 Toes to Bar 15 Thrusters (95/65)15 Thrustrers (115/85)15 Thrusters (135/95) 3 Rounds:21/15 Calorie Assault Bike15 Barbell Facing […]

Categories: wod

CrossFit

CrossFit Home WOD Metcon (Time) For time: 10 burpees 10 burpees25 shoulder taps 10 burpees25 shoulder taps50 lateral lunges 10 burpees25 shoulder taps50 lateral lunges100 sit-ups 10 burpees25 shoulder taps50 lateral lunges100 sit-ups150 air squats Weightlifting Front Squat On the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the […]

Categories: wod

Free Friend CrossFit

Free Friend CrossFit Metcon Metcon (No Measure) On the Minute x 28 (7 Sets of Each):Minute 1: 15/12 Calorie RowMinute 2: 10 BurpeesMinute 3: 20 Air SquatsMinute 4: 40 Second Hollow Hold

Categories: wod

CrossFit

CrossFit Weightlifting Metcon (5 Rounds for weight) On the 3:00 x 5 Rounds:3 Unbroken Sets:1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean *Repeat From Last Week* Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3AMRAP 7:50 Back Squats (155/105)50 Back Squats (185/135)Max Back Squats (225/155) Rest 3 Minutes AMRAP 7:50 Bench Press […]

Categories: wod

CrossFit

CrossFit Gymnastics Metcon (Time) For Time:100 Double Unders50′ Handstand Walk75 Double Unders50′ Handstand Walk50 Double Unders50′ Handstand Walk25 Double Unders50′ Handstand Walk *10 Minute Time Cap* Handstand Walking Reduce distance 1:00 of practice per round 1:00 of handstand weight shifting (on wall) per round Metcon Metcon (3 Rounds for time) On the 0: 1 Mile […]

Categories: wod

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 9:30): 1 Rep @ 104%Set 7 […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 5 Rounds 500 Meter Ski Erg10 Double Russian Kettlebell Swings15 Double Dumbbell Bench Press20 Banded Pull Throughs25′ Double Kettlebell Front Rack Walking Lunge Rest 1 Minute Between Rounds

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) Teams of 3For Time (30 Minute Cap):5 Rounds of “DT” (155/105)100/70 Calorie Bike5 Rounds of “DT” (155/105)100/70 Calorie Bike5 Rounds of “DT” (155/105) 1 Round of “DT”:12 Deadlifts9 Hang Power Cleans6 Push Jerks

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the 2:00): 1 Rep @ 86%Set 3 (On the 4:00): 3 Reps @ 80%Set 4 (On the 6:00): 1 Rep @ 89%Set 5 (On the 8:00): 3 Reps @ 80%Set 6 (On the 10:00): 1 […]

Categories: wod

Free Friend Thursday

Free Friend Thursday Metcon Metcon (Time) 10 Rounds 20/15 Cal Row15/10 Cal Bike10 GHD/Sit-ups5 Goblet Squats 70/53

Categories: wod