Tag Archives: crossfit

Tuesday 05.09.17

Warm Up AMRAP 7:00 :30 Overhead Plate Hold 10 Push Ups Run 100m Strength: Zero Bounce Deadlift 4×4 @60-85% of 1RM MetCon: AMRAP 20 Minutes 9 Squat Cleans 12 Toes to Bar Run 200m E: 65/45#; med ball sit ups … Continue reading

Posted in WOD | Tagged , , , , | Comments Off on Tuesday 05.09.17

Monday 05.08.17

Warm Up Run 800m then 2 Rounds 12 Kettlebell Swings 8 Pull Ups Strength: Squat Clean 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% MetCon “Helen” – compare to 01/09 3 rft: 400m run 21 … Continue reading

Posted in WOD | Tagged , , , , | Comments Off on Monday 05.08.17

Saturday 05.06.17

9:15am Team WOD Teams of 2, one athlete working at a time: 70 deadlift (C = 155/115; P = 135/85; F = 95/55) 60 hang power clean 40 front squats 20 jerks 10 thrusters E2MOM – stop and both do … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 05.06.17

Friday 05.05.17

Warm Up 10-8-6-4-2 Calorie Row Burpees Over the Rower Strength: High Catch Power Clean 5×3 MetCon: AMRAP 12 Minutes Row 250/200m 50′ Front Rack Walking Lunge Steps; Use 25′ Turn-around E: 55/35# F: 65/45# P: 95/65# C: 115/75# After Party … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 05.05.17

Thursday 05.04.17

Warm Up 2:00 of Couch Stretch 2:00 of Glute Activation 2:00 Squat hold 30 Air Squats Strength: Back Squat 3×5 @75-85% MetCon: 3 Rounds 5 Thrusters 10 Box Jump Overs 30/24″ 5 Muscle Ups E: 65/45#; 16/12”; ring MU transitions … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 05.04.17

Wednesday 05.03.17

Warm Up 3 Rounds Row 250m 10 High Hang Squat Snatches, focus on pulling under the bar! Strength Squat Snatch 6×2 Perfect reps only. Double can be successfully done between 60 and 95% MetCon Teams of 2 – for time … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 05.03.17

Tuesday 05.02.17

Warm Up 1 Round 10 Box Jumps 10 Strict Press w/ :02 hold at the top 1 Round 10 Box Jumps 10 Push Press w/ :02 hold at the top 2 Rounds 10 Box Jumps 10 Push Jerks w/ :02 … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 05.02.17

Monday 05.01.17

Warm Up 3 Rounds Run 200m 10 1-legged empty bar RDLs, each leg 10 Gymnastic Kips Strength Zero Bounce Deadlift 5×3 @60-85% of 1RM MetCon “Isabel” – compare to 01/11 30 power snatch E: 55/35# F:65/45# P1: 96/65# P2: 115/75# … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 05.01.17

Saturday 04.29.17

9:15am Team WOD teams of 2: 2 rounds: 70 air squats 60 push ups 50 box jump overs 40 power cleans 30 jerks 3 burpees (each) E2MOM F: 16/12”; 75/55# P: 20/16”; 115/75# C: 24/20”; 135/95# 10:00am Hero WOD U.S. … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 04.29.17

Friday 04.28.17

Warm Up 3:00 Banded Glute Activation -then- 6 Rounds :45 on/ :15 off Double Unders :45 on/ :15 off Rowing for Cals Alternate between the two (3 of each) Strength Back Squat 5×3 @70-80% MetCon 4 Rounds 15 Front Squats … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 04.28.17