Crossfit Partner WOD Buy in: Row 2000 m (split with partner) OR Run 800m (together) with one med ball (20/14) Then complete with partner 100 wall balls 50 power cleans (95/65lb) 100 burpees 50 power snatches 100 sit ups Buy… Read more »
Juliet Starrett
Friday, August 4th 2017
Crossfit A) 12 minute EMOM: 1) 8 front rack lunges 2) 40ft HS walk or 2 wall walks 3) 8-10 db RDLs B) 12-9-6 heavy push jerk (185/135)-burpee ring muscle up or burpee chest to bar. Rx-Plus 205/155lb Metcon Class … Read more »
Thursday, August 3rd 2017
Crossfit 4 rounds for total time: 18 wallballs-11 box jump overs-7 deadlifts (225/155lb)-run 600m *Rest 3 minutes after each round *Pick box height that you can clear without touching box. Rx-Plus 275/185lb, 24/20″ box , 11/10″ wallball target Metcon Class … Read more »
Wednesday, August 2nd 2017
Crossfit A) 1×8 back squat @ 65-70% 2×8 @ 70-75% 1×8@ 75-80%. Superset with 5-10 tempo bar/ring dips. (2020) B) 8 minute alternating EMOM: 1) 5 db hang squat cleans (35/25lb)+ max burpees in remaining time 2) 5db GTOH +… Read more »
Tuesday, August 1st 2017
Crossfit A) Snatch pull w/ pause right below knee + Snatch . Complete 6-8 working sets @ 65-95% of 1RM snatch. B) 14 minute AMRAP: 50 double unders-20 overhead squats (95/65lb)-15 pullups Rx-Plus Chest to bar pullups Metcon Class A)… Read more »
Monday, July 31st 2017
Crossfit A) Gymnastics Skill: 10-8-6-4-2 strict HSPU After each set 15 sec L sit hold Then rest 30-60 secs before next round *12 minute cap B) Partner WOD 2 rounds for time of: 24 power snatches (115/75lb)-2 Suicide sprints-24 power… Read more »
Saturday, July 29th 2017
Crossfit Partner WOD 5 rounds each I-go-you-go: Row 15/10 calories + 15 wallballs Then 5 rounds each I-go-you-go: 10 deadlifts (185/135lb)+ 6 pullups Then 5 rounds each I-go-you-go: 10 burpees over the bar *35 minute time cap *So partner A… Read more »
Friday, July 28th 2017
Crossfit 12 minute alternating EMOM: 1) 2 reps front squat w/3 second pause at bottom of each rep 2) 8-10 db bicep curl to strict press 3) 8-10 empty barbell wide stance good mornings B) 20 minute AMRAP: 80 double… Read more »
Thursday, July 27th 2017
Crossfit A) 5 minute AMRAP: 7 rounds of the Chief (115/75lb). In remaining time max calorie row or assault bike (or airdyne/ski erg/trueform) Rest 5 minutes B) 5 minute AMRAP: 6 rounds of the Chief (135/95lb). In remaining time max… Read more »
Wednesday, July 26th 2017
Crossfit A) back squat 1×8 @ 65-70%, 3×8 @ 70-75%. Superset with 5 false grip ring pullups or 5-10 false grip ring rows B) EMOM for 10 minutes 5 deadlifts+ 5 front squats+ 5 STOH (135/95lb) *Scale by lowering weight… Read more »