Category Archives: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 Rounds (30:00 Time Cap):25 Power Snatches (75/55)10 Power Clean and Jerks1,000 Meter Row Round #1 – 135/95Round #2 – 155/105Round #3 – 185/135

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the 2:00 x 7 Sets Set #1 (On the 0:00) – 3 Reps @ 80%Set #2 (On the 2:00) – 1 Rep @ 90%Set #3 (On the 4:00) – 3 Reps @ 80%Set #4 (On the 6:00) – 1 Rep @ 93%Set #5 (On the 8:00) – 3 Reps @ […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 3 rounds15 Burpees10 Dumbbell Box Step Overs (50/35)1000m Row15 Burpees10 Dumbbell Box Step Overs (50/35)1 mile Bike

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CrossFit

CrossFit Metcon Metcon (AMRAP – Reps) 3:00 On3:00 Off3:00 On___________________________3 “Macho Man” Complexes (115/85)3 “Macho Man” Complexes (135/95)3 “Macho Man” Complexes (155/105)3 “Macho Man” Complexes (185/125)3 “Macho Man” Complexes (205/145)Max “Macho Man” Complexes (225/155) 1 “Macho Man” Complex:3 Power Cleans3 Front Squats3 Jerks Metcon Metcon (Time) For Time:30 Box Jumps (24/20)30 PU30 KBS (53/35)30 Front […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 5:Buy-In: 45/30 Calorie Assault BikeInto Max Rounds9 Power Cleans (95/65)21 Double-Unders Rest 5 Minutes AMRAP 5:Buy-In: 30/20 Calorie BikeInto Max Rounds:6 Power Cleans (135/95)21 Double Unders Rest 5 Minutes AMRAP 5:Buy-In: 15/10 Calorie BikeInto Max Rounds:3 Power Cleans (165/115)21 Double Unders Home WOD Metcon (AMRAP – Rounds […]

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leg day Monday

leg day Monday Weightlifting

Categories: wod

SOS

SOS Home WOD (: Metcon (4 Rounds for reps) Tabata (20 sec work/10 sec rest) x 8 rds per movement Push-upsLungesHigh KneesBent over rows (pick anything you can lift) Score total reps per round

Categories: wod

SOLO Saturday

SOLO Saturday Home WOD Metcon (Time) 100 Jumping Lunges90 Sit-ups80 Air Squats70 Burpees60 MTN Climbers50 canned thrusters40 hand release push-ups30 pistols squats20 dips10x 20sec plank hold Metcon Metcon (Time) For Time (30 Minute Cap):3 Rounds:21/15 Calorie Assault Bike15 Toes to Bar 15 Thrusters (95/65)15 Thrustrers (115/85)15 Thrusters (135/95) 3 Rounds:21/15 Calorie Assault Bike15 Barbell Facing […]

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CrossFit

CrossFit Home WOD Metcon (Time) For time: 10 burpees 10 burpees25 shoulder taps 10 burpees25 shoulder taps50 lateral lunges 10 burpees25 shoulder taps50 lateral lunges100 sit-ups 10 burpees25 shoulder taps50 lateral lunges100 sit-ups150 air squats Weightlifting Front Squat On the 2:00 x 7 SetsSet 1 (On the 0:00): 3 Reps @ 80%Set 2 (On the […]

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Free Friend CrossFit

Free Friend CrossFit Metcon Metcon (No Measure) On the Minute x 28 (7 Sets of Each):Minute 1: 15/12 Calorie RowMinute 2: 10 BurpeesMinute 3: 20 Air SquatsMinute 4: 40 Second Hollow Hold

Categories: wod