Category Archives: wod

CrossFit

CrossFit Weightlifting Clean 5 Sets, resting 1:00 between:1 Clean Deadlift1 Clean Pull1 Clean High Pull2 Power Cleans Set #1 – 50% of 1RM Power CleanSet #2 – 55%Sets #3+4+5 – 60% Clean OTM x 10:20 Double-Unders2 Power Cleans Start at 60% of our 1RM Power Clean, and build from there to a heavy double for […]

Categories: wod

SOS

SOS Metcon Metcon (AMRAP – Rounds and Reps) 35 min AMRAP15 A KBS 53/3510 Burpee over KB15 Goblet Squats 53/3510 Box Jump Overs 24/20 Every 5 min – 400m Run (start with run)

Categories: wod

Partner WOD

Partner WOD Metcon Beast Mode 24 (Time) Teams of 250 Walking Lunges 35/2540 Pull ups100 Box Jumps 24/2040 DU50 Rig Dips40 T2B60 KBS 70/5360 Sit Ups40 DB Hang Squat Cleans 35/2550 Back Extensions60 Wall Balls 20/156 Rope Climbs

Categories: wod

CROSSFIT OPEN 20.1

CROSSFIT OPEN 20.1 Metcon CrossFit Open 20.1 RX (Time) 10 rounds for time:8 ground-to-overheads10 bar-facing burpees ♀65 lb. ♂ 95 lb Time Cap: 15 min CrossFit Open 20.1 Scaled (Time) 10 rounds for time:8 ground-to-overheads 45/6510 bar-facing burpees (may step over)

Categories: wod

Free Friend Thursday

Free Friend Thursday Crossfit Open annoucement TONIGHT 5PM Metcon Metcon (Time) 3 Rounds400M Run3 Strict Pull-ups6 Push-ups9 Kettlebell Swings (53/35)12 Air Squats15 AbMat Sit-ups Directly Into… 3 Rounds15/12 Cal Bike3 Hang Power Cleans6 Front Squats9 Push Jerks Barbell: 40-50% of 1RM Clean and Jerk

Categories: wod

CrossFit

CrossFit Metcon Metcon (No Measure) On the Minute x 20 (4 Rounds):Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)Minute 2 : 15/12 Calorie RowMinute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)Minute 4: Handstand Walk PracticeMinute 5: 12/9 Calorie Ski Erg or Bike Weightlifting Bench Press […]

Categories: wod

CrossFit

CrossFit Weightlifting Tempo Deadlift 5 Sets of 1 Tempo: 6 Seconds Up, 6 Seconds DownSets: 45-50-55-55-55% of 1RM Deadlift Metcon Metcon (AMRAP – Reps) 5 Rounds of AMRAP 2:00 25 Double Unders6 Deadlifts (225/155)25 Double UndersMax Strict Handstand Push-ups in Time Remaining Rest 30 Seconds Between Rounds Metcon Metcon (No Measure) 20 Minute Recovery Effort […]

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat 5 Repetitions @ 70%4 Repetitions @ 75%3 Repetitions @ 80%1 Repetition @ 84%1 Repetition @ 87%1 Repetition @ 90% Rest as Needed Between Sets Metcon Metcon (Calories) 20 Minute Assault Bike On the 0:00, 4:00, 8:00, 12:00 and 16:00:8 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)50′ Double Dumbbell Front […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 5 Manmakers10 Devil Press20 Hang Power Clean30 Alt Snatch40 Deadlift50 Box Step Up40 DL30 Alt Snatch20 HPC10 DP5 Man Makers RX: Dumbbell 50/35

Categories: wod

CrossFit

CrossFit Metcon Adderall (AMRAP – Reps) 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)10:00 – 13:00 – Rest13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)20:00 – 23:00 – Rest23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Categories: wod