Tag Archives: crossfit

Wednesday 02.15.17

Warm Up 18-15-12 Calorie Row Kettlebell Swing Strength: 4 Rounds; 1 Minute on 3 Minutes off Squat C&J @ 65% 1RM MetCon: 3 Rounds 21 Bar Facing Burpees 15 Kipping HSPU 9 Overhead Squats E: seated DB press; 55/35# F: … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 02.15.17

Tuesday 02.14.17

Warm Up 30′ Burpee Broad Jump 15 Good Mornings w/ empty bar 30′ BBJ 10 Good Mornings 30′ BBJ 5 Good Mornings Strength Front Squat 1×6 at 65% 1×5 at 75% 1×4 at 85% 1×1 at 95% MetCon AMRAP 15:00 … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 02.14.17

Monday 02.13.17

Warm Up 4 Rounds 10 PVC Pass Throughs 10 PVC Hang Power Snatch 10 Sit Ups :30 Air Squat Hold in bottom MetCon 1: 3 Rounds 25 Power Snatches 25 Toes to Bar E: 15 reps 55/35#; 15 reps straight … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 02.13.17

Saturday 02.11.17

9:15am Team WOD Teams of 2: AMRAP in 25:00; athlete does a full round then switch 1 power snatch (C = 135/95; P = 95/65; F = 65/45) 2 OHS 3 power cleans 4 front squats 5 lateral bar burpees … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 02.11.17

Friday 02.10.17

Warm Up Teams of 4 Row 4000m Switch every 250m Strength 4 Rounds: 1 Minute on 2 Minutes off Max Overhead Squats in 1 set @ 55% 1RM MetCon Open WOD 13.1 AMRAP 17 Minutes 40 Burpees to 6″ Target … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 02.10.17

Thursday 02.09.17

Warm Up “2:00 Couch Stretch on both sides -then- 30 Box Jumps (step down) -then- 3×5 Pause Front Squat with light weight” 3×5 push press w light weight Strength: Thrusters 1×6 at 62.5% 1×5 at 72.5% 1×4 at 82.5% 1×1 … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 02.09.17

Wednesday 02.08.17

Warm Up 3 Rounds 1:00 Wall Sit 20 Air Squats 10 Ring Rows Strength 3 Sets – 1 Snatch from floor + Max Rep Hang Snatch (above knee) @60% current 1RM Snatch; Rest 3-4 Minutes MetCon AMRAP 7 Minutes 20 … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 02.08.17

Tuesday 02.07.17

Warm Up T-spine Mobility -then- 12-9-6 Burpee Box Jump Calorie slow Row Speed/Stamina 1k row for time MetCon 10 Rounds for time 5 Front Squats 5 Push Jerk 5 Strict Handstand Push Ups E: 65/45#; seated DB press F: 95/55; … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 02.07.17

Monday 02.06.17

METCON MONDAY!! Warm Up 3 Rounds 10 Wall Balls 10 Shoulder “Kips” 5 Push Ups MetCon 1 Open WOD 12.3 AMRAP 18 Minutes 15 Box Jumps 12 Shoulder to Overhead 9 Toes to Bar E: 12”/2×45# plates; 55/35#; toes to … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 02.06.17

Saturday 02.04.17

9:15am Team WOD For time, taking turns, each does the following. WOD starts with 10 burpees (at the same time) and 10 burpees EMOM. 10 thrusters 15 push press 20 hang power clean 15 push press 10 thrusters 5 SDHP … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 02.04.17