WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
admin| post | May 7, 2017| 0 Comments

CrossFit Structured - WOD


Front Squat (10-8-6-4-2)


10 @ 50%
8 @ 60%
6 @70%
4 @ 80%
2 @ 85%

Metcon (AMRAP - Rounds and Reps)


AMRAP 18:
30 WB (20/15)
20 BJ (24/20)
10 Head Cutters G/Y

BK: 30"/24"
O/B
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CrossFit

CrossFit
admin| post | May 6, 2017| 0 Comments

CrossFit Structured - WOD


Metcon (Time)


SOS:

For time:
Run 800 meters
50 Back Squats, 135#
50 Floor press, 135#
Run 800 meters
35 Back Squats, 135#
35 Floor press, 135#
Run 800 meters
20 Back Squats, 135#
20 Floor press, 135#
Run 800 meters
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CrossFit

CrossFit
admin| post | May 5, 2017| 0 Comments

CrossFit Structured - WOD


500m Row (Time)


Max Effort 500m Row

Annie (Time)


50-40-30-20-10 Double-unders Sit-ups

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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CrossFit

CrossFit
admin| post | May 4, 2017| 0 Comments

CrossFit Structured - WOD


Metcon (Weight)


EMOM 30 minutes
Minute 1: 12/10 Cal Row
Minute 2: 5 Pull-ups/10 Push-ups/15 Squats
Minute 3: 1 Squat Snatch (build heavy, possibly to a max)
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CrossFit

CrossFit
admin| post | May 3, 2017| 0 Comments

CrossFit Structured - WOD


Clean Complex (1+1+2+1)


1 H.C. + 1 C + 2 FS + 1 SJ

*18 minutes to work up to a heavy

Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

10 Thrusters 95/65
10 Pull Ups

BK: 115/85
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CrossFit

Sweat
admin| post | | 0 Comments

CrossFit Structured - Sweat


"Chipper" (Time)


100 DU

10 burp ball slam 20/10#
20 push press 95/65#
30 pull ups
40 kb swing g/y
50 sit ups
40 kb swing g/y
30 pull ups
20 push press 95/65#
10 burp ball slam 20/10#

100 DU

BK: 105/95#; 30/20; O/B
L3: 85/55; 10; B/W
L2: 65/45; Y/P
L1: 45/35; W/BR
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CrossFit

Sweat
admin| post | May 2, 2017| 0 Comments

CrossFit Structured - Sweat


Cindy XXX (AMRAP - Reps)


Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
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CrossFit

Overhead Squat
admin| post | May 1, 2017| 0 Comments

CrossFit Structured - WOD


Overhead Squat


A1. Warm up to 85% of Oh Squat 3rm

A2. For 10 minutes, every 2 minutes perform
3 OH Squats @85%

Metcon (Time)


20-15-10-5

Power Snatch 95/65
Ring Dips
T2B
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CrossFit

Max EFFORT Monday

CrossFit Structured - WOD


Parallel Box Squat (3-3-3-3-3-3)


Work up to a heavy 3RM

Metcon (AMRAP - Reps)


With a running clock...

4 x 40/20
Squat Clean 95/65

4 x 40/20
Burpee Box Jumps 24”/20”

4 x 40/20
DU or (Practice DU)

*No rest between movements
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