Crossfit A) 8 rounds. Go every 90 seconds. Push jerk + Split jerk B) 15 (touch and go) power clean and jerks (155/105lb) Run 400m 12 clean and jerks Run 400m 9 clean and jerks Run 400m *Every time you… Read more »
Juliet Starrett
Wednesday, December 27th 2017
Crossfit A) 8 min alternating EMOM: 1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar B) 4 rounds of 25 wallballs-50ft broad jump-6 strict L pullups Metcon Class Go every 5 minutes for 30 minutes. Row 500m then alternate… Read more »
Tuesday, December 26th 2017
Crossfit A) 5x250m row. I-go-you-go w/partner B) 14 minute AMRAP: 10 deadlifts (225/155lb)-15 burpees to a 6″ target-20 walking lunges Rx-Plus 275/185lb Metcon Class A) 5 rounds of 50 double unders-40 mountain climbers-30 air squats-20 wallballs-10 heavy kb swings (70/53lb)… Read more »
Sunday, December 24th 2017
Benchmark WOD Karen For time: 150 wallballs
Saturday, December 23rd 2017
Crossfit 12 min AMRAP with Partner, 1 partner working at a time 2 rope climbs 14 squat cleans (135/95) 20 burpees 5 min rest 12 min alternating EMOM a) 2-4 wall walks b) 200-250 m row c) 10-15 squat jumps… Read more »
Friday, December 22nd 2017
Crossfit A) Go every 4 minutes for 4 rounds : 10-20 lateral jumps over PVC pipe on box + 10-15 db deadlifts @ challenging weight B) 10 minute AMRAP: 8 strict press (75/55lb)-8 pullups-16 air squats Rx-Plus 95/65lb Metcon Class … Read more »
Thursday, December 21st 2017
Crossfit A) 9 rounds. Go every 75 seconds Power snatch+ Overhead squat . *Ascending weight as form allows B) 21-15-9 db GTOH (35/25lb)-db box step up (20/18″ box) *Box step ups is total reps, not per leg (so will be… Read more »
Wednesday, December 20th 2017
Crossfit A) 8 min alternating EMOM: 1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups B) 3 minute AMRAP: max American kb swings (53/35lb) Rest 90 seconds 4 minute AMRAP: max burpee box jumps Rest 90 seconds 3 minute… Read more »
Tuesday, December 19th 2017
Crossfit A) 3x400m run. Go every 4 minutes B) Open WOD 11.5 20 minute AMRAP: 5 power cleans (145/100lbs)-10 toes to bar-15 wallballs Metcon Class A) 1 min AMRAP: Db thrusters (2×35/25lb) Rest 30 seconds 2 minute AMRAP: DB lunges… Read more »
Monday, December 18th 2017
Crossfit A) Front squat: 4×6 reps. Heavier than two weeks ago. Superset w/15-20 second ring support hold B) 8 minute AMRAP: 30 double unders 3 hang power snatches (95/65lb) 30 double unders 6 hang power snatches 30 DU 9 hang… Read more »