Category Archives: wod

CrossFit

CrossFit Weightlifting Power Clean (Start at 50% – Building to 75%) 7 Sets:1 Pausing Power Clean1 Power Clean On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.Pause #1 – Knee LevelPause #2 – Mid-Thigh (jumping position)Pause #3 – Quarter Squat (receiving position) Metcon Metcon […]

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, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Metcon Metcon […]

Categories: wod

SOS

SOS Happy Birthday Audrey! Metcon Metcon (Time) 5 RFT8 one arm KB Snatch (Left) 53/358 one arm KB Thruster (Left)8 one arm KB Snatch (Right)8 one arm KB Thruster (Right)12 Burpee Box Jump overs 24/20

Categories: wod

TEAM WOD

TEAM WOD Metcon Metcon (Time) Teams of 3, with a 30:00 Time Cap:120 Power Snatches (75/55)120 Box Jump Overs6 Rope Climbs90 Power Snatches (95/65)90 Box Jump Overs6 Rope Climbs60 Power Snatches (115/80)60 Box Jump Overs3 Rope Climbs30 Power Snatches (135/95)30 Box Jump Overs3 Rope Climbs

Categories: wod

CrossFit

CrossFit Happy Birthday Mando & Andy! Weightlifting Metcon (Weight) 5 Supersets:5-4-3-2-1: Heavy Deadlifts (Start @ 70% and build)After each set:10 Dumbbell Bench Press15 Weighted AbMat Sit-Ups Rest 2min between sets *Record Deadlift Weight Metcon Metcon (Time) 12 – 9 – 6:Row CaloriesFront Squats (135/95) Directly into… 12 – 9 – 6:Toes to BarHang Squat Cleans […]

Categories: wod

CrossFit

CrossFit Happy V-Day Metcon Metcon (Time) With a 30 Min Cap For Time1000m Row50 OH Plate Situps50 Burpee onto Plate50 Plate Goblet squats50 Plate Russian Twist (L+R=1)50 OH Walking Lunges w/ Plate50 Ground to Overhead1000m Row RX 35/25RX+ 45/35Scaled 25/15

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat (10-8-6-4-2) 10-8-6-4-2 Back SquatsAll sets are completed “On the 3:00”, and all repetitions are taken from the rack. On the 0:00… 10 Reps @ 70%On the 3:00… 8 Reps @ 75%On the 6:00… 6 Reps @ 80%On the 9:00… 4 Reps @ 85%On the 12:00… 2 Reps @ 90% Metcon Metcon […]

Categories: wod

CrossFit

CrossFit Happy Birthday Bobbie! Weightlifting Power Clean On the Minute x 10:On the 0:00… 3 Power Cleans @ 65%On the 1:00… 2 Power Cleans @ 70%On the 2:00… 1 Power Cleans @ 75%On the 3:00… RestOn the 4:00… 3 Power Cleans @ 70%On the 5:00… 2 Power Cleans @ 75%On the 6:00… 1 Power Cleans […]

Categories: wod

CrossFit

CrossFit Weightlifting

Categories: wod

SOS

SOS Happy Birthday Gabe! Weightlifting Power Snatch (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:50′ DB FR walking lunge12 DB thrusters12 T2B(50/35)

Categories: wod