Category Archives: wod

CrossFit

CrossFit Squat Program Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts Metcon Jackie (Time) For Time:1000m Row50 Thrusters, 45#30 Pull-ups

Categories: wod

SOS

SOS Metcon Metcon (Time) 100 Sit-ups90 Air Squats80 KBS 53/3570 Box Jumps 24/2060 Push-ups50 K2E40 Pistols30 KB Push Press20 Chin Ups10 Rings Dips

Categories: wod

CrossFit

CrossFit Weightlifting Deadlift (9 Sets Total: 3×3 at 72% 3×3 at 77% 3×3 at 82%) Partner up with someone who has similiar strength Metcon Metcon (Time) For Time:2 Rope Climbs60/42 Calorie Row2 Tire Flips50 Box Jump Overs (24/20)2 Sled Pushes40 Toes to Bar2 Tire Flips30 Power Snatches (115/80)2 Rope Climbs

Categories: wod

CrossFit

CrossFit Squat Program Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 1 Front SquatEven Minutes: 3 Back Squats Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18:5 Round Buy-In:200 Meter Run10 Overhead Squats (95/65) In Time Remaining…Max Rounds:5 Chest to Bar Pull-ups7 […]

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Chipper WOD

Chipper WOD Metcon Metcon (Time) 50 Deadlifts 135/9540 Box Jumps 24/2030 Pull-ups20 Front Squats 135/9510 S2O 135/9550 Sit-ups40 HR Push-Ups30 Hang Power Cleans 135/9520 Back Rack Lunges 135/9510 Burpee C2B Pull-ups RX 135/95Level 2 – 115/85Level 1 – 95/65 Time Cap: 35 min.

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CrossFit

CrossFit Weightlifting Metcon (AMRAP – Reps) Barbell Cycling (Benchmark Testing) In a 3 Minute Window:9 Power Snatches15 Power Cleans21 Push Jerks Time Remaining: Max Overhead Squats (95/65) RX+ 135/95 Score OHS Metcon Metcon (Time) Teams of 25 Rounds For Time (25:00 Cap):2 x 100 Meter Sand Bag or Med Ball Run (One Each)2 x 200 […]

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CrossFit

CrossFit Gymnastics Strict Gymnastics 12 minute running clock:2 Strict Ring Muscle-Ups25′ Handstand Walk16 Alternating Pistols25′ Handstand Walk Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more […]

Categories: wod

CrossFit

CrossFit Weightlifting Squat Program Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) Metcon Metcon (AMRAP – Reps) AMRAP 5:Buy-In: 100 Double UndersImmediately Into…12 Power Snatches (75/55)4 Burpee Box Jump Overs (24/20) Rest 3 Minutes […]

Categories: wod

SOS

SOS Metcon The Don (Time) For time:66 Deadlifts, 110#66 Box jump, 24″66 Kettlebell swings, 1.5 pood66 Knees to elbows66 Sit-ups66 Pull-ups66 Thrusters, 55#66 Wall ball shots, 20#66 Burpees66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010 To learn more about The Don click […]

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CrossFit

CrossFit Metcon Metcon (Time) For Time:30 Power Snatches (135/95)1 Mile Run Immediately Into… 30-20-10:Kettlebell Swings (53/35)Thrusters (75/55) SOLO WOD

Categories: wod