Crossfit A) 8x 30 secs on 30 secs off alternating between: 1) strict pushup or strict HSPU 2) Choose between: ring rows/kipping pullups/bar MU B) 6 rounds for time: Run 200m-12 front squats (115/75lb)-22 lateral hops over the bar Rx-Plus… Read more »
Juliet Starrett
Tuesday, March 13th 2018
Crossfit A) 4×6 push press @ challenging weight Superset with 4×8 (per side) db/kb suitcase deadlifts B) 12 minute EMOM: 1) 7-10 double kb clean and jerks (53/35lb) 2) 10-15 box jump overs 3) 10-15 pullups Rx-Plus chest to bar… Read more »
Monday, March 12th 2018
Crossfit A) 10-8-6-4-2 touch and go squat snatch Ascending weight as reps go down ~2 minutes rest between sets B) Partner WOD: 250/220 calorie row for time *Partners switch off as often as desired.
Saturday, March 10th 2018
Crossfit A) 20 minute EMOM: 1) 10 front squats (95/65lb) or (135/95lb) 2) 10 pushups + 5-10 V-ups 3) 15/12 calorie row 4) rest Rest 5 minutes B) Tabata 8x 20 secs on 10 secs off alternating between: 1) burpees… Read more »
Friday, March 9th 2018
Crossfit Open WOD 18.3 2 rounds for time of: 100 double-unders 20 overhead squats (115/80lb) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (50/35lb) 100 double-unders 12 bar muscle-ups Time cap: 14 minutes *Go to games.crossfit.com for movement… Read more »
Thursday, March 8th 2018
Crossfit A) 4×5 tempo back squats @ 50-55% 1RM: 5 seconds down- 1 sec pause- explode up Go every 3 minutes B) 4 rounds: 3 minutes on 1 min off Run 400m then max reps alternating between 1) push jerk… Read more »
Wednesday, March 7th 2018
Crossfit A) 8 x 30 secs on 30 secs off alternating between: 1) strict pullups or ring rows 2) kipping HSPU B) For time: 100 double unders 80 wallballs 60 alternating db snatches (50/35lb) 40 burpees 20 db lunges (per… Read more »
Tuesday, March 6th 2018
Crossfit A) 4×10 deadlift @ 55-65% Superset with 3 seated high box jumps B) 12 minute AMRAP: 8 hang power snatch (95/65lb) -8 toes to bar-8 hand release pushups Metcon Class A) 12 minute alternating EMOM: 1) Run 200m 2)… Read more »
Monday, March 5th 2018
Crossfit A) 12-10-8-6-4 touch and go power clean *Ascending weight as reps go down ~2-3 minutes rest between sets B) 3×3 mins on 2 mins off: 1-1-2-2-3-3-4-4-etc etc: db GTOH (35/25lb)- box jump (24/20″) *Start back at 1-1 at beginning… Read more »
Sunday, March 4th 2018
Benchmark WOD Class Christine 3 rounds for time: 400m run 12 deadlifts (bodyweight) 21 box jumps (24/20″)