Crossfit A) Every 90 seconds for 8 rounds: 1 clean pull + 1 power clean + split jerk @ 65-75% B) 10 rounds for time: 30 double unders-4 double kb (hang) clusters (44/26lb) *Kb clusters are from a swing not… Read more »
Juliet Starrett
Tuesday, April 24th 2018
Crossfit A) 12 minute alternating EMOM: 1) 5-7 weighted pullups 2) 8-10 tempo ring rows (2020) 3) rest B) 21-15-9 power snatch (75/55lb)- bar facing burpee Directly into 21-15-9 toes to bar- box jump over *15 minute time cap Metcon… Read more »
Monday, April 23rd 2018
Crossfit A) back squat 3×5 @ 75% 2×5 @ 80% B) 7 minute AMRAP: 5 STOH (95/65lb)- 5 kb swing (53/35lb) -10 STOH-10 kb swing-15 STOH- 15 kb swing *not an ascending ladder. When you finish the round of 15-15,… Read more »
Saturday, April 21st 2018
Crossfit Partner WOD: 100 calorie row 80 pullups 60 power snatch (95/65lb) or (115/75lb) 80 kb swings (53/35lb) 100 calorie row *One person works at a time. Partners switch off whenever desired.
Friday, April 20th 2018
Crossfit A) 10 min gymnastics/strength EMOM: 1) 7-10 STRICT TTB + 5 strict press 2) rest B) 3 rounds: 10 single arm db OH squat L arm 1 lap rig suitcase carry L-arm 10 single arm db OH squats R… Read more »
Thursday, April 19th 2018
Crossfit HERO WOD GLEN 30 clean and jerks (135/95lb) 1 mile run 10 rope climbs 1 mile run 100 burpees *40 minute cap *Wear appropriate gear for rope climbs! Metcon Class A) 2 rounds for time: 20/15 cal row 20… Read more »
Wednesday, April 18th 2018
Crossfit A) Every 90 seconds for 8 rounds: 1 snatch high pull + 1 power snatch + 1 full snatch @ 65-75% 1RM B) 10 minute alternating EMOM: 1) 5 strict pullups + 10-15 box jumps 2) 5 db strict… Read more »
Tuesday, April 17th 2018
Crossfit A) 12 minute alternating EMOM: 1) 8-10 tempo pushups (2020) 2) 5-10 weighted dips 3) rest B) 6×2 min on 1 min off alternating between 1) and 2) 1) Row 250M then AMRAP: 4 squat cleans (95/65lb)+8 kb swings… Read more »
Monday, April 16th
Monday, April 16th A) 5×5 back squat @75%. Go every 3 minutes. B) 30-20-10 wallball. 10 db burpee GTOH (40/30lb) after each round *10 minute cap Rx+: 50/35lb dbs
Sunday, April 15th 2018
Benchmark WOD Class Ghost 6 Rounds for Total Reps in 23 minutes: 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest