Crossfit Partner WOD *Split up reps as desired 8:00 AMRAP- Buy-in: 200 Double Unders Then AMRAP: 12 Hang Power Cleans (135/95lb) or (115/75lb) 8 Burpees Rest 4:00 8:00 AMRAP- Buy-in: 150 Double Unders Then AMRAP: 10 Hang Power Cleans … Read more »
Workout of the Day
Friday, March 29th 2019
Crossfit A) 20 minute AMRAP: 500m Row-15 Deadlifts (185/135lb)-50 Double under-15 Toes to bar Rest 5 minutes B) 2 minute AMRAP: Max hand release pushups *Knees cannot touch ground at any point C) Lacrosse ball pecs or rotator cuff recovery… Read more »
Thursday, March 28th 2019
Crossfit A) 12 minute alternating EMOM: 1) 5 strict tempo pullups * 1 second pause at top, 3 second negatives 2) 50ft HS walk or HS walk practice or 16-20 shoulder taps 3) 30 second static hold of choice B)… Read more »
Wednesday, March 27th 2019
Crossfit A) Back squat: 1×1 @ 93-95% Then 2×5 @ 78-80% Then 2×10 @ 68-70% *30 minute time cap B) 8 minute AMRAP: 2 ring MU-3 touch & go power cleans (155/105lb)-4 box jump overs Rx-Plus 175/125lb
Tuesday, March 26th 2019
Crossfit A) Every 75 seconds for 10 rounds: 1st 5 rounds: 1 snatch w/pause off ground + 1 snatch @65-75% *Pause is barely an inch off the ground *Reset after each rep 2nd 5 rounds: 1 snatch + 1 overhead… Read more »
Monday, March 25th 2019
Crossfit A) 4 rounds for quality: 4 front squats w tempo 3 second down-3 sec pause 10 db strict press 50-100ft OH double db/kb walk B) 12 minute EMOM: 10 american kb swings (53/35lb) + max burpees in remaining time… Read more »
Saturday, March 23rd 2019
Crossfit Partner WOD: 100 double unders 100 db snatches (50/35lb) 100 double unders 100 pushups 100 double unders 100 box jumps (24/20″) 100 double unders 100 kb swings (53/35lb) 100 double unders 100 burpees *One person works at a time…. Read more »
Thursday, March 21st 2019
Crossfit A) 12 minute EMOM: 1) 5-7 strict tempo TTB *3 second descent 2) 7-10 tempo pushups *3 second down + 2 sec pause @ top 3) rest B) 20 minute AMRAP: Row 500m 20 slamballs (40-50lb/20-30lb) Run 400m 30… Read more »
Wednesday, March 20th 2019
Crossfit A) Back squat: 1×1 @ 90-95% 1RM Then 2×5 @ 75-78% Then 2×10 @ 65-68% *28 minute time cap B) 10 minute alternating EMOM: 1) 3-6 strict HSPU + 6-10 alternating pistols 2) 7-10 burpee box jumps C) If… Read more »
Tuesday, March 19th 2019
Crossfit A) 12 minute EMOM: Min 1-6 : 1 power clean + 1 full clean @ 65-75% *Reset after each rep Min 7-12: 1 full clean @ 75%+ B) 5 rounds for total time: 12 toes to bar-10 pullups-8 touch… Read more »