Crossfit Partner WOD: 4 rounds for time of 50 calorie row 30 pullups 20 power cleans (155/105lb) 30 pushups 50 double unders/person *Partners can split up reps however desired except for double unders. On double unders, one partner must perform… Read more »
Workout of the Day
Friday, January 25th 2019
Crossfit A) For quality: 10-8-6-4-2 Strict HSPU-Strict toes to bar After each round 100ft double db/kb overhead walk B) 12 minute EMOM: 1) 5 touch & go power snatches (135/95lb) or (115/75lb) 2) 8-10 push jerks Rx-Plus A) Deficit strict… Read more »
Thursday, January 24th 2019
Crossfit A) Back squat 5×5 @70% B) For time: Run 800m-50 burpee box jump overs *11 minute time cap Metcon Class A) 10 rounds for time of : 30 double unders 10 alternating double kb front rack lunges (44-53lb/27-35lb) Rest… Read more »
Wednesday, January 23rd 2019
Crossfit For time: 10-20-30-40-50 bike erg cals wallballs russian kb swings (53/35lb) 2x double unders *40 minute cap
Tuesday, January 22nd 2019
Crossfit A) 4×5 deadlift with a 3 second tempo on the descent Superset with 6-8/side filly presses B) 5 rounds: 30 seconds max barbell thrusters (75/55lb) 30 second rest 30 seconds max burpees over barbell 1 minute rest Metcon Class … Read more »
Monday, January 21st 2019
Crossfit A) Hang (squat) clean + power clean Go every 90 seconds for 8 rounds *No touch and go, reset between reps *Ascend in weight as form allows B) 10 minute AMRAP: 10 pullups 10 db GTOH (35/25lb) 10 box… Read more »
Saturday, January 19th 2019
Crossfit 30 min alternating EMOM: 1) 5 power cleans + 4 front squats + 3 jerks (115/75lb) or (135/95lb) 2) 6-10 burpee box jumps 3) rest *Scale reps of barbell complex to 4-3-2 if needed
Friday, January 18th 2019
Crossfit A) For quality: 10-8-6-4-2 strict ring dips-strict pullups/ring rows After each round 6-8 high lateral hops *Scale up to strict CTB or strict weighted ring dips if 30 of each is easy B) 12-9-6 bar facing burpee 5-4-3 power… Read more »
Thursday, January 17th 2019
Crossfit A) Back squat 5×5 @65-70% B) 10 minute AMRAP: 3 bar MU-6 HSPU-9 hang squat cleans (115/75lb) *Scale to 3 box bar MU or 3-6 kipping chest to bar depending on ability Rx-Plus 135/95lb and deficit HSPU Metcon Class … Read more »
Wednesday, January 16th 2019
Crossfit 2 min on 2 min off: 5 burpees 15 russian kb swings (53/35lb) 20 lateral hops over bar Then max power snatches (75/55lb) in remaining time *Workout stops when you get 100 power snatches *10 round cap *Scaling options:… Read more »