Category Archives: wod

Chipper

Chipper Friend Thursday! Bring a friend for free =) Metcon Metcon (Time) 21 – 15 – 9T2BKB Thrusters 44/26Burpees Metcon Metcon (Time) 500 Double unders Perform 5 burpees every 2 Min

Categories: wod

CrossFit

CrossFit Metcon Metcon (3 Rounds for reps) “Frank the Tank” Part 1 (On the 0:00) AMRAP 5:Buy-In: 50 Wall Balls (20/15) AMRAP in Time Remaining:12 Deadlifts (185/135)12 Barbell Facing Burpees Rest 5 Minutes “Frank the Tank” Part 2 (On the 10:00) AMRAP 5:Buy-In: 35 Wall Balls (20/15) AMRAP in Time Remaining:9 Deadlifts (225/155)9 Barbell Facing […]

Categories: wod

CrossFit

CrossFit Weightlifting Strict Press (5 x 3) Push Press On the 2:00 x 5 Sets:1 Pausing Drive1 Drive2 Push Presses Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legsDrive: Same as above, just without the pause in the dipSets: 60-65-70-70-70% off 1RM Jerk Metcon […]

Categories: wod

CrossFit

CrossFit Weightlifting Stamina Squatting (@ 78% of 3RM) Alternating On the Minute x 12 (6 Rounds):2 Front Squat4 Back Squats Sotts Press 5 Minutes to Build to Moderate Set of 3 Drop Snatch 5 Minutes to Build to Moderate Set of 3 Squat Snatch On the Minute x 5:5 Touch and Go Squat Snatches Start […]

Categories: wod

SOS

SOS Weightlifting Overhead Walking Lunge On the 2:30 x 4 Sets:50′ Barbell Overhead Walking Lunge Metcon Metcon (Time) For Time:30 Chest to Bar Pull-ups400 Meter Run15 Overhead Squats (135/95)800 Meter Run15 Overhead Squats (135/95)400 Meter Run30 Chest to Bar Pull-Ups

Categories: wod

Partner Saturday

Partner Saturday Weightlifting Bear Complex Power CleanFront SquatPush PressBack SquatSecond Push Press 15 min to get a heavy complex. Just 1 time thru without dropping the bar. Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP100 Box Jumps 24/2075 American KBS 70/5350 Burpee Pull ups25 HSPU

Categories: wod

Free Friend Friday – CrossFit

Free Friend Friday – CrossFit Weightlifting Deadlift 3 Reps @ 70%1 Rep @ 75%3 Reps @ 70%1 Rep @ 80%3 Reps @ 70%1 Rep @ 85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:30 Dumbbell Hang Clean and Jerks (50/35)25/18 Calorie Assault Bike20 Barbell Facing Burpees15 Deadlifts (245/165)

Categories: wod

Chipper WOD

Chipper WOD Metcon Metcon (Time) 2 rounds for time 30 Box Jumps 24/2050 DU30 Pull ups50 DU30 Push Up50 DU30 Sit ups50 DU30 sec right side plank30 sec left side plank

Categories: wod

CrossFit

CrossFit Weightlifting Clean On the 1:30 x 5 Sets:Pausing Clean PullLow-Hang Squat CleanFront Squat Metcon Metcon (Time) For Time:10 Squat Cleans (45%)8 Squat Cleans (55%)6 Squat Cleans (65%)4 Squat Cleans (75%)2 Squat Cleans (85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:60 Double Unders30/24 Calorie Row5 Power Cleans (165/115)5 Hang Squat Cleans (165/115)5 Squat […]

Categories: wod

CrossFit

CrossFit Weightlifting Strict Press (5 x 3) Bench Press (5 x 3) Metcon Metcon (4 Rounds for reps) 8 Rounds of 20 Seconds On / 10 Seconds Off:Pull-upsAssault Bike CaloriesHandstand Push-upsAssault Bike Calories Complete all 8 rounds of one movement before moving on to the next.

Categories: wod