Benchmark WOD Crossfit total 2 Sum of the Best of Each Lift: Clean Bench Press Overhead Squat *Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each… Read more »
Juliet Starrett
Saturday, October 27th 2018
Crossfit Partner WOD: Run 800m together then I-go-you-go style for 4 rounds each (8 total): 12/10 calorie row + 8 hang squat cleans (95/65lb) Then run 400m together Then I-go-you-go for 4 rounds each (8 total): 10 front rack lunges… Read more »
Friday, October 26th 2018
Crossfit A) 3-4 rounds for quality: 5 false grip ring pullups or 2-5 strict ring MU 10 L sit db press 45 second heavy plank hold B) 12 minute AMRAP: Ascending ladder 2-2-4-4-6-6-8-8 etc etc db devil press- db box… Read more »
Thursday, October 25th 2018
Crossfit A) Back squat: 6×4 @75% B) 3 rounds for time: 21 push press (95/65lb)-15 pushups-Run 400m Rx-Plus 115/75lb Metcon Class A) 5 rounds for time of: 15 plate burpees-20 plate overhead walking lunges-200m plate run B) Coaches choice
Wednesday, October 24th 2018
Crossfit A) 8x 2:30 on 2:30off alternating between A and B A) Bike 20/15 cals then max burpee box jumps in remaining time B) Bike 20/15 cals then max db squat cleans (35/25lb) in remaining time Rx-Plus 40/30lb
Tuesday, October 23rd 2018
Crossfit A) Go every 90 seconds for 8 rounds: 1 halt clean + split jerk B) For time: 30 toes to bar 60 wallballs (20/14lb) 90 double unders 60 wallballs 30 toes to bar *15 minute cap Metcon Class A)… Read more »
Monday, October 22nd 2018
Crossfit A) 12 min EMOM: 1) 5-8 heavy db/kb deadlifts + 100ft farmers carry 2) 6 push press from the rack 3) rest B) 1 minute AMRAP: double unders Rest 1 minute 2 minute AMRAP: burpees over bar Rest 1… Read more »
Sunday, October 21st 2018
Benchmark WOD The Chief Max rounds in 3 minutes of: 3 power cleans (135/95lb) 6 pushups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles.
Friday, October 19th 2018
Crossfit A) 3-4 rounds for quality: 5 strict tempo toes to bar 5 strict negative HSPU 5 strict tempo negative ring dip (then press up) 30 second hollow hold *All tempo is 3 seconds on the way down *On HSPU… Read more »
Thursday, October 18th 2018
Crossfit A) Back squat deload: 6×4 @55% 2 sec pause at bottom of first 2 reps B) 50 calorie row-50 burpees-50 calorie row *If not enough rowers, do 50 cal bike erg Rx-Plus erg burpees Metcon Class A) 4 rounds,… Read more »