Crossfit A) 12 minute EMOM: Minutes 0-6 : 1 push jerk + 1 split jerk Minutes 7-12: 1 split jerk B) 10 rounds for time: 3 unbroken hang squat cleans (155/105lb)-3 bar MU *Sub 4-6 chest to bar pullups depending… Read more »
Juliet Starrett
Monday, March 4th 2019
Crossfit A) 4 rounds for quality: 1 kb turkish get up/arm 10 barbell goodmornings (weighted as needed) 50ft double kb front rack lunge B) For time: Run 200m 10 renegade row pushups (40/30lb) or (50/35lb) Run 400m 20 db box… Read more »
Saturday, March 2nd 2019
Crossfit With a partner complete: 50-40-30-20-10 power snatch (75/55lb) or (95/65lb) wallball (20/14lb) burpee bike erg cals *One person works at a time. Split up reps as desired.
Friday, February 29th 2019
OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before… Read more »
Thursday, February 28th 2019
Crossfit A) Back squat 5×5 @ 80-85% *30 minute cap *This is the last week of 5x5s *Scale down percentages if you haven’t come every week *If percentage is very challenging do 4×5 B) 8 minute AMRAP: 8 kb snatches… Read more »
Wednesday, February 27th 2019
Crossfit A) Every 5 minutes for 30 minutes complete: 6 touch & go deadlifts (275/185lb) 15 burpees over bar row 300m/250m *If not getting at least 2 minutes rest, scale to 10 burpees *Deadlifts should be heavy, but you should… Read more »
Tuesday, February 26th 2019
Crossfit A) For quality: 10-8-6-4-2 strict ring dip-kipping toes to bar After each round 3 broad jumps for max distance *16 minute cap B) For time: 100-80-60-40-20 double under After each round 12 power clean and jerks (95/65lb) *Choose a… Read more »
Monday, February 25th 2019
Crossfit A) 1 snatch with pause off ground + 1 snatch Go every 90 seconds for 8 rounds *No touch and go. Pause on the first rep is one inch off the ground B) 4 rounds of 3 minutes on… Read more »
Saturday, February 23rd 2019
Crossfit Partner WOD 2 rounds of: 20 power snatches (135/95lb)-20 bar over burpees-20 toes to bar Run 800m together Then 2 rounds of: 20 clean and jerks-20 bar over burpees-20 pullups Run 800m together Then 2 rounds of : 20… Read more »
Friday, February 22nd 2019
OPEN WOD 19.1 15 minute AMRAP: 19 wallballs 19 calorie row Rx: 20/14lb to a 10/9ft target Scaled: 14/10lb wallball