Crossfit Partner WOD: 100 double undersThen 4 rounds of 20 thrusters (95/65lb)- 20 bar over burpees100 double undersThen 4 rounds of 20 wallballs (20/14lb)- 20 American kb swings (53/35lb) 100 double unders Then 4 rounds of 20 pushups-20 power snatches… Read more »
Workout of the Day
Friday, October 4th 2019
CrossfitTempo deadlift 4 sets x 6 reps. 3 second descent. ~60-65% 1RM Superset with 10-15 deficit pushups and 10 db back flys *25 minute cap B) 21 deadlifts21 toes to bar15 cleans15 toes to bar9 snatches9 toes to bar (155/105lb)… Read more »
Thursday, October 3rd 2019
Crossfit A) 10-8-6-4-2 unbroken touch and go power snatch Ascend in weight each set. Go every 3 minutes.B) 16 minute alternating EMOM: 1) 50ft HS walk or 2 wall walks 2) 15/12 calorie bike 3) 5-10 strict pullups 4) 10-15… Read more »
Wednesday, October 2nd 2019
Crossfit A) 6 minute alternating EMOM: 1) 4-8 strict HSPU 2) 6-12 straight leg kipping toes to bar Rest 1 minute then 6 minute alternating EMOM: 1) 5-10 kipping HSPU 2) 5-8 strict toes to bar B) For time: 75… Read more »
Tuesday, October 1st 2019
Crossfit A) 27-21-15-9-15-21-27 calorie row I-go-you-go with partner Rest 2 minutes after completion then B) 10-9-8-7-6-5-4-3-2-1 burpeeI-go-you-go with partner *So partner A rows 27 cals, then partner B rows 27 cals, then partner A rows 21 cals, then partner B… Read more »
Monday, September 30th 2019
Crossfit A) Front squat 4-5 sets x5 reps Start @70% + ascend in weight as form allowsB) 10 minute EMOM: min 1-5: 7-10 unbroken hang power cleansMin 6-10: 7-10 unbroken push jerks (135/95lb) Rx-Plus155/105lb WOD Notes Today is all about… Read more »
Saturday, September 28th 2019
Crossfit A) Partner WOD Building lap plate run*40 power snatches (115/75lb)60 toes to bar80 box jumps (24/20″)100 wallballs (20/14lb)Building lap plate run* *On building lap run, one partner carries a 25lb plate and one partner carries a 45lb plate. They… Read more »
Friday, September 27th 2019
Crossfit A) Deadlift 4-5 sets x 5 repsStart @~65% and ascend in weight each set as form allowsSuperset with 10 seated db arnold press B) 30-20-10 double kb front rack squat (53/35lb)-American kb swing After each round 100ft double OH… Read more »
Thursday, September 26th 2019
Crossfit A) 10-8-6-4-2 touch and go power cleanGo every 2:30 minutes Ascend in weight each set B) 20 burpees to a 6″ target above reach as fast as possible Rest 2 minutesRepeat Rest 2 minutes before C) 30/25 calorie row… Read more »
Wednesday, September 25th 2019
Crossfit A) 6 minute alternating EMOM: 1) 5-10 strict pullup 2) 5-10 strict ring dip rest 1 minutethen 6 minute alternating EMOM: 1) Unbroken set of 3-5 kipping/butterfly pullup + 3-5 kipping/butterfly chest to bar 2) 30 second plank or… Read more »