Category Archives: wod

SOS

SOS Metcon Metcon (Time) 10 Rounds 12/10 Cal Row12/10 Cal Bike12/10 Cal Ski10 GHD

Categories: wod

Partner WOD Saturday

Partner WOD Saturday Metcon Metcon (Time) For Time (with a Partner) Buy-In:1000 meter Row800 meter Run50 Pull-Ups100 Push-Ups150 Air Squats800 meter Run30 Pull-Ups60 Push-Ups90 Air Squats800 meter Run20 Pull-Ups40 Push-Ups60 Air Squats800 meter Run Buy-Out:1000 meter row Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; […]

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the Minute x 9:1 Tempo Front Squat Tempo:3 Seconds Down3 Seconds Bottom Pause3 Seconds Stand Sets 1-3: 63%Sets 4-6: 67%Sets 7-9: 71% Metcon Metcon (Time) 30-20-10 (Men)21-14-7 (Women)Row CaloriesDumbbell Box Step-Ups (50/35) Directly Into… 10-20-30:Alternating Dumbbell Snatches (50/35)Wallballs (20/15)

Categories: wod

Free Friend CrossFit

Free Friend CrossFit Metcon Metcon (Time) 800m Row80 KB Swings80 KB Lunges80 KB SDLHP800m Row *Every 4 min 5 burpees

Categories: wod

CrossFit

CrossFit Weightlifting Push Press (4 x 6) E2MOM80% of 3RM last weekStay at same weight for all working sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 1560 Double Unders30/21 Calorie Bike10 Thrusters 115/80

Categories: wod

CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups Rest 4 Minutes 
AMRAP 6:
21/15 Calorie Row
21 Burpees
21 Toes to Bar Rest 4 Minutes 
AMRAP 6:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Categories: wod

CrossFit

CrossFit Back Squat Back Squat WavesSet 1: 6 Reps @ 72%Set 2: 4 Reps @ 78%Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78%Set 5: 4 Reps @ 84%Set 6: 2 Reps @ 90% Rest 3 Minutes Set 7: 6 Reps @ 84%Set 8: 4 Reps @ 90%Set 9: […]

Categories: wod

SOS

SOS

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) Teams of 34 Rounds For Time (30 Minute Cap):75/60 Calorie Assault Bike60 Toes to Bar45 Power Cleans30 Power Snatches Round 1: 115/85Round 2: 135/95Round 3: 155/105Round 4: 175/115

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the Minute x 9:1 Tempo Front Squat Tempo:3 Seconds Down3 Seconds Bottom Pause3 Seconds Stand Sets 1-3: 60%Sets 4-6: 64%Sets 7-9: 68% Metcon Metcon (AMRAP – Reps) Teams of 2, AMRAP 30:100 Meter Run, 1 Burpee Box Jump100 Meter Run, 2 Burpee Box Jumps100 Meter Run, 3 Burpee Box Jumps […]

Categories: wod