Crossfit A) Deadlifts 4×6 reps @70-80% Superset with 100ft farmers carry *25 minute cap B) 21 power cleans (155/105lb)- 15 push jerks-9 power snatches. In remaining time max box jump overs (24/20″) *10 minute cap Rx-Plus 185/135lb WOD Notes Today… Read more »
Juliet Starrett
Thursday, June 20th 2019
CrossfitA) min 0: row 1000/900m. Min 6: row 500m. Min 10: row 250m. Min 12: row 500m. @ Min 16: row 1000/900m 7-10 minute break B) 9×30 seconds on 30 off: 1) thruster (75/55lb) 2) burpee 3) abmat situp *So… Read more »
Wednesday, June 19th 2019
Crossfit A) Back squat: 3×3 reps tempo 3311 (3 seconds down-3 second pause). Then 3×8 (no tempo) @70-75% *30 minute cap B) 10 minute AMRAP: 10 alternating db snatches (50/35lb) -10 hand release pushups-10 box jumps (24/20″) WOD NOTES This… Read more »
Tuesday, June 18th 2019
Crossfit A) Snatch + Hang snatchGo every 90 seconds for 10 rounds B) Helen:3 rounds for time of Run 400m-21 American kb swings (53/35lb)-12 pullups Rx-Plus 70/53lb kb Metcon Class A) Row 1000m-30 alternating db snatches (50/35lb)-100ft slamball carry (50-100lb)… Read more »
Monday, June 17th 2019
Crossfit A) 16 minute EMOM: 1) 5 strict pullups + 5 kipping pullups *Scale reps up or down as needed 2) 4-8 strict HSPU 3) 10 ring rows 4) rest B) 30 push jerks (95/65lb)-35 air squats-30 bar facing burpees… Read more »
Saturday, June 15th 2019
Crossfit Partner WOD: 50-40-30-20-10 burpees-hang power cleans (95/65lb)-box jumps *35 minute cap *One partner works at a time. Split up reps as desired
Friday, June 14th 2019
Crossfit A) Behind the neck snatch grip push press 5×5. Superset with 1 kb turkish get up/arm *20 minute cap B) 16 minute AMRAP: 10 power snatches (95/65lb)-10 pullups-10 walballs-10 pushups Rx-Plus 115/75lb WOD Notes Todays WOD is all about… Read more »
Thursday, June 13th 2019
Crossfit A) 3 rounds: Row 750m-Run 600m Rest 4 minutes after each round B) 5 minute AMRAP: 4 reps bear complex (95/65lb)-20 lateral hops over bar *1 rep bear complex is clean + thruster+ back squat + behind the neck… Read more »
Wednesday, June 12th 2019
Crossfit A) Back squat: 3×3 reps tempo 3311 (3 seconds down-3 second pause)Then 3×8 (no tempo) All sets @65-75% *25 minute time cap B) 1-2-3-4-5-6-7-8-9-10 toes to bar 10-9-8-7-6-5-4-3-2-1 deadlift (225/155lb) *11 minute time cap WOD Notes This workout will… Read more »
Tuesday, June 11th 2019
Crossfit A) Clean + Hang clean. Go every 90 seconds for 10 rounds *Start at a moderate weight & ascend in weight as form allows B) ” Death Race” 5 rounds for time: 15 calorie bike-10 burpees *Sub row if… Read more »