Monthly Archives: April 2020

CrossFit

CrossFit Home WOD Metcon (Time) For Time:20 Strict Pull-ups400 Meter Run40 Double Dumbbell Power Cleans800 Meter Run40 Double Dumbbell Push Jerks400 Meter Run20 Strict Pull-ups Gymnastics Metcon (Time) For Time:75/50 Calorie Row (1/2 Mile run)50 Strict Handstand Push-ups/100push-ups75/50 Calorie Row Metcon (AMRAP – Rounds and Reps) AMRAP 10:30 Double Unders10 Hang Power Cleans (105795)30 Double […]

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CrossFit

CrossFit Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:40 Air Squats10 Strict Handstand Pushups (or 20 Pushups)10 Reverse Burpees *Every 2 Minutes (Starting at 0): 40 Double Unders Metcon (No Measure) On the 1:30 x 6 Sets:Weighted Split Squat ComplexUnweighted Split Squat Complex First set is completed entirely on a single side. Second […]

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CrossFit

CrossFit Metcon (Time) 2 Rounds For Time:800 Meter Run60 Wallballs (20/14)400 Meter Run40 Box Jumps (24″/20″)200 Meter Run20 Toes to Bar

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CrossFit

CrossFit Weightlifting Back Squat Box SquatsOn the Minute x 10:2 Box Squats All sets at 50% of 1RM Back SquatBox height just below parallel Power Clean On the 10:00…On the 1:30 x 5 Sets:1 Hang Power Clean (just above knee)1 Hang Power Clean (just below knee) Set #1 – 60%Set #2 – 65%Set #3 – […]

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CrossFit

CrossFit Metcon Metcon (AMRAP – Reps) EMOM 30:Minute 1: Machine CaloriesMinute 2: Russian Kettlebell Swings (53/35)Minute 3: Air SquatsMinute 4: Double UndersMinute 5: AbMat Sit-ups *40 Seconds of Work at Each Station

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CrossFit

CrossFit Home WOD Metcon (Time) On the 0:00…Round #1:5 Rounds of “Strict Cindy”50 Single Dumbbell Power Cleans On the 8:00…4 Rounds of “Strict Cindy”40 Dumbbell Goblet Squats On the 16:00…3 Rounds of “Strict Cindy”30 Alternating Single Arm Squat Clean Thrusters Weightlifting Snatch On the 2:00 x 5 Sets:1 Pausing Snatch Deadlift1 High Hang Snatch Pull […]

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CrossFit

CrossFit Home WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:4 Strict Pull-ups8 Burpees12 Single Dumbbell Step Back Lunges Metcon (AMRAP – Reps) Max Reps:Dumbbell Strict Press (left)Dumbbell Strict Press (right) * If we do not have access to a dumbbell that we can strict press for at least (5) reps, complete as a pushup […]

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CrossFit

CrossFit Home WOD Metcon (Time) For Time:400m Run100 DU, 50 Sit-Ups, 400m Run80 DU, 40 Sit-Ups, 400m Run60 DU, 30 Sit-Ups, 400m Run40 DU, 20 Sit-Ups, 400m Run20 DU, 10 Sit-Ups, 400m Run Accessory Metcon (No Measure) 4 Giant Sets, Not for Score::30s Single Arm Russian Swings (left):30s Single Arm Overhead Hold (left):30s Single Arm […]

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SOS

SOS Home WOD Metcon (Time) For Time:5 Rounds of “Cindy”5 Rounds of “Mary”5 Rounds of “Cindy” 1 Rd of “Cindy”:5 Pull-Ups + 10 Pushups + 15 Air Squats 1 Rd of “Mary”5 Strict HSPU, 10 Pistols, 15 Pull-Ups

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CrossFit

CrossFit Metcon (Time) 5 Rounds For Time:400m Run20 Alternating Dumbbell Snatches20 Single Arm Dumbbell OHS

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