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  • CrossFit WOD, March 17, 2020

    031720 Warm-up A) WARM UP Two sets of: 2 minutes run/bike/row (or any machine you have access to) 60 second Plank Hold from Elbows 60 seconds of Bodyweight Alternating Reverse Lunges 30…

  • CrossFit WOD, March 16, 2020

    031620 Strength session Front Squat (Weight) Every 90 sec, for 9 minutes (6 sets): 4 Front Squat from the floor *Build to today’s heavy Conditioning Metcon (AMRAP – Reps) 2 sets x…

  • CrossFit WOD, March 13, 2020

    031320 Strength Snatch Complex (Weight) Snatch Lift-Off + Snatch + Squat Snatch Conditioning Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#

  • CrossFit WOD, March 12, 2020

    031220 Conditioning Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 30 m Farmer’s walk 5 T2B 5 Push Ups 30 m Farmer’s walk 10 T2B 10 Push Ups 30 m Farmer’s…

  • CrossFit WOD, March 11, 2020

    031120 Strength session Deadlift (Weight) Strength session: =Deadlift= 1) 5 reps @ 50% 2) 4 Reps @ 60 % 3) 3 Reps @ 70% 4- 6) 2 reps @ 80 60-90 sec…

  • CrossFit WOD, March 10, 2020

    090320 Conditioning Metcon (Time) 12 min EMOM 1) 200 m Run 2) 6 Double DB Power Clean # 50/35 + 8 C2B 3) 12/9 Cal Bike 4) 50 DU . *1 Rest…

  • CrossFit WOD, March 9, 2020

    03/09/20 Strength session PushPress+PushJerk+SplitJerk (Weight) Build over the course for a total of 8 sets Conditioning Metcon (Time) For Time: 2 Rounds of: 20 Pistols 12 Hang Clean # 95/65 12 Shoulder…

  • CrossFit WOD, March 6, 2020

    030620 Accessory Three sets of: 6 Single-Arm Kettlebell Swings 6 Front-Racked Kettlebell Reverse Lunges 6 Front-Racked Kettlebell Cossack Squats 6 Single-Arm Kettlebell Presses 6 Kettlebell Windmills Rest 60 seconds and switch sides…

  • CrossFit WOD, March 5, 2020

    030520 Strength session Power Clean (Weight) 12 min EMOM 1 Power Clean *Build to today’s heavy. Conditioning Metcon (Time) Complete 5 Rounds for time: 10 Power Clean* 10 Front Squat* 1 Rope…

  • CrossFit WOD, March 4, 2020

    030420 Skill GHD Sit-Ups Conditioning Metcon (AMRAP – Reps) 5 min AMRAP: 4 Strict Handstand Push-ups 8 American Kettlebell Swing # 70/53 12 GHD Sit-ups * 1 min rest, Followed by… Metcon…