Crossfit A) 5×5 back squat @ 75% B) 10 minute AMRAP: 10 deadlifts (185/135lb) 2 wall walks 10 db box step overs (40-50/30-35lb)(20/18″ box) 2 wall walks *Wall walk starts and ends in the bottom of a pushup *Scale to… Read more »
Workout of the Day
Wednesday, February 6th 2019
Crossfit A) For time: 1000m row 50 american kb swings (53/35lb) 1500m row 40 kb snatches (20/side) (53/35lb) 1000m row 30 single arm kb OH squats (15/side) (53/35lb) *If no ergs available, bike erg double the distance B) Overhead Mobility:… Read more »
Tuesday, February 5th 2019
Crossfit A) For quality: 10-8-6-4-2 strict HSPU-kipping pullup/CTB pullup/bar MU After each round 15-20 second L-sit *scale strict HSPU to box HSPU or strict pushup B) 10 minute alternating EMOM: 1) 5 touch + go squat snatches (95/65lb) 2) 30-50… Read more »
Monday, February 4th 2019
Crossfit A) 12 minute EMOM: minutes 1-6 : 2 split jerks minutes 7-12: 1 split jerk *Ascend in weight as form allows B) Norcal Masters 2019 WOD: 2 rounds for time of : 20 single arm db front rack lunges… Read more »
Saturday – February 2nd, 2019
Partner WOD Split up reps as desired. One person works while the other person rests. 100 Double Unders 100 Wallballs 100 Double Unders 50 Front Squats (115/75lb) or (135/95lb) 100 Double Unders 50 Push Jerks 100 Double Unders 50 Front… Read more »
Friday, February 1st 2019
Crossfit A) For quality: 10-8-6-4-2 strict ring dips-strict pullups After each round 6 high lateral hops *Modify to bar dips if you don’t have ring dips. Scale up to weighted ring dips if 30 is easy. * Modify to banded… Read more »
Thursday, January 31st 2019
Crossfit A) Back squat 5×5 @ 70-75% B) 8 minute AMRAP: 8 box jump overs-8 slamballs (40-50lb/20-30lb)-8 toes to bar Metcon Class Go every 5 minutes for 5 rounds Bike erg 20/16 calories 10 db GTOH (35-40/25-30lb) 20 lateral hops… Read more »
Wednesday, January 30th 2019
Crossfit A) 10 minute AMRAP: Run 1 mile. Then AMRAP: 6 power clean + 6 front rack lunges (135/95lb) or (115/75lb) Rest 10 minutes B) Repeat part A *Then perform burpee penalty if needed. For every 1 rep less you… Read more »
Tuesday, January 29th 2019
Crossfit A) 16 minute Alternating EMOM: 1) 5-6 db box step ups/side 2) 6-8 Z presses 3) 100ft suitcase carry 4) rest B) For time: 1-2-3-4-5-6-7-8-9-10 db thruster db burpee deadlift (50/35lb) Metcon Class 5 rounds for time of: Row… Read more »
Monday, January 28th 2019
Crossfit A) Hang snatch + power snatch Go every 90 seconds for 8 rounds. Ascend in weight as form allows *Reset after hang snatch. No touch and go. B) For time: 21 deadlifts (225/155lb) -21 HSPU-63 double unders Rest 90… Read more »