Author Archives: los

CrossFit

CrossFit Metcon Metcon (AMRAP – Reps) “Tri Sprint Intervals” 5 Rounds:AMRAP 4:30/20 Calorie Row20/14 Calorie Assault BikeAMRAP 10 Meter Shuttles 2 Minute Rest Between Rounds Gymnastics Metcon (No Measure) On the 2:30 x 4 Rounds:40 Double Unders15 GHD Sit-upsMax Distance Handstand Walk in Time Remaining

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CrossFit

CrossFit Weightlifting Back Squat (5 Rep Max) Overhead Squat 3 Sets:1 Pausing Overhead Squat (3 Seconds in Bottom)2 Overhead Squats Set 1: 62% of 1RM Overhead SquatSet 2: 66% of 1RM Overhead SquatSet 3: 70% of 1RM Overhead Squat Metcon Metcon (Time) 7 Rounds:7 Pull-ups7 Overhead Squats (95/65)7 Power Cleans

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SOS

SOS Metcon (For Time) Metcon (Time) Buy in: 800m Run 4 Rounds10 DB Box Step overs 50/3510 DB Thursters10 DB Rengade Row w/push up10 DB Devil Press Cash out: 2 Mile Bike Time Cap: 35 Min

Categories: wod

CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:1 Round of “The Chief” (135/95)200 Meter Run2 Rounds of “The Chief” (135/95)200 Meter Run3 Rounds of “The Chief” (135/95)200 Meter Run * Continue To Add (1) Round Until Cap 1 Round of “The Chief”:3 Power Cleans (135/95)6 Push-ups9 Air Squats

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat (EMOM x 9) 1 Front SquatStart at 80% – Build to 93% Metcon Metcon (Time) 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar7 […]

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Free Friend Thursday

Free Friend Thursday Metcon Metcon (AMRAP – Reps) AMRAP 30 2 Burpee2 Calories2 DB Box Step Overs 50/354 Burpee4 Calories4 DB Box Step Oversincrease by 2 until time

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CrossFit

CrossFit Weightlifting Jerk Drive 4 Sets of the Complex:1 Pausing Drive + 2 Regular Drives Set 1: 80% of 1RM JerkSet 2: 84% of 1RM JerkSet 3: 88% of 1RM JerkSet 4: 90% of 1RM Jerk Push Press 4 Sets of the Complex:1 Pausing Push Press + 1 Push Press1 Pausing Push Press + 1 […]

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CrossFit

CrossFit Gymnastics Metcon (No Measure) Minutes 0-5:3 Tempo Negative Strict Handstand Push-ups5 Strict Toes to Bar Minutes 5-10:1 Wall Walk1 Gymnastic Complex:* 1 Strict Chest to Bar Pull-up* 1 Strict Pull-up* 1 Kipping Pull-up* 1 Chest to Bar Pull-up* 1 Bar Muscle-up Minutes 10-15:5 Strict Ring Dips5 Pausing Ring Rows Weightlifting Clean and Jerk Every […]

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CrossFit

CrossFit Weightlifting Back Squat Set 1: 4 Reps @ 86%Set 2: 3 Reps @ 92%Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92%Set 5: 3 Reps @ 98%Set 6: 2 Reps @ 104% 3 Minutes Rest Set 7: 4 Reps @ 98%Set 8: 3 Reps @ 104%Set 9: 2 […]

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SOS

SOS Weightlifting Power Snatch On the Minute x 8:2 Block Power Snatches (Knee Level) Sets 1-2: 56%Sets 3-4: 60%Sets 5-6: 64%Sets 7-8: 68% Power Snatch In a 10-Minute Window:Build to a Moderately Heavy Power Snatch Metcon Metcon (Time) 2 Rounds:2,000 Meter Erg Bike1,000 Meter Row50 Wallballs (20/14)

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