Tag Archives: crossfit 77055

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

Thursday 04.27.17

Warm Up T-Spine Mobility -then- Create two teams, 100m Sprint, 5 Wall balls then switch partners, make it a relay race Strength Deadlift 4×4 @60-82.5% of 1RM MetCon AMRAP 10 Minutes 80/50 Calories on Bike or Rower 30 Deadlifts Max … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 04.27.17

Wednesday 04.26.17

Warm Up 3 Rounds 10 Front Squats 10 High Hang Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans All with light weight Strength Squat Clean 6×2. Perfect reps only. Start at 60% and build up to heavier than … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 04.26.17

Tuesday 04.25.17

  Warm Up Run 800m then 2 Rounds 10 Muscle Snatches 10 High Hang Power Snatches (cue pulling under the bar) 10 Low Hang Power Snatches 10 Power Snatches Strength High Catch Power Snatch 5×3 MetCon 6 Rounds 2 Squat … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 04.25.17

Monday 04.24.17

          Warm Up 4 Rounds Row 200m 10 HSPU 5 Burpee Box Jump Overs Strength Split Jerk 6×2. Perfect reps only. Start at 60% and try to build up heavier than the triples two weeks ago. … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 04.24.17

Saturday 04.22.17

9:15am Team WOD Gorski WOD Teams of 2 AMRAP in 25:00 Partner A = one barbell complex + 200m run Partner B = one bodyweight complex Partner A is timer; Partner B rests until A returns from run Score = … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 04.22.17

Thursday 04.20.17

Warm Up 5:00 Squat Hold Strength Back Squat 4×4 @70-80% MetCon AMRAP 15 Minutes Run 200m 15 Deadlifts 10 Bar Facing Burpees E: 115/75# F: 135/95# P: 155/115# C: 185/135# After Party Core = 3 x max effort ring plank … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 04.20.17

Wednesday 04.19.17

Warm Up Misfit Snatch Warm Up Strength Snatch 5×3. Start at 60% and work up, clean reps only. Drop and reset each rep MetCon #1 Every 4 Minutes for 12 Minutes Row 500/400m + 2 Max Sets of Strict Ring … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 04.19.17

Tuesday 04.18.17

Warm Up In 7:00 Run 800m 30 Box Jump Overs AMRAP Push Ups Strength Zero Bounce Deadlift 5×3@60-82.5% of 1RM – Goal is to work up weight a bit heavier than last week. MetCon AMRAP 10 Minutes 9 Power Snatch … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 04.18.17

Monday 04.17.17

Warm Up 5 Rounds :20 on, :10 off Right Leg Swings (Front to back) Left Leg Swings (Front to back) Air Squats Strength Push Jerk 5×3. Start at 60% and work up, clean reps only. Keep “Fran” effort in mind … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 04.17.17