Crossfit A) 8 minute EMOM: 3 touch and go power clean and jerks @ 60-65% 1RM B) 100 wallballs for time (20/14lb). *1st time you break do 1 round of Cindy (5 pullups-10 pushups-15 air squats). 2nd time you… Read more »
Workout of the Day
Sunday, March 18th 2018
Benchmark WOD Elizabeth 21-15-9 squat clean (135/95lb) ring dips
Saturday, March 17th 2018
Crossfit 1) 6x 3 mins of work, 2 min of rest Alternating between A and B A) Row 500m then AMRAP 6 DB snatches (50/35) + 6 TTB B) Run 400 then AMRAP 5 box jumps + 5 push ups… Read more »
Friday, March 16th 2018
Crossfit Open WOD 18.4 For time: 21 deadlifts (225 lb/155lb) 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts (315/205lb) 50-ft. handstand walk 15 deadlifts 50-ft. handstand walk 9 deadlifts 50-ft. handstand walk Time… Read more »
Thursday, March 15th 2018
Crossfit A) 6×3 pause squat @65-70%. 3 seconds pause @ bottom. Go every 2:30 minutes B) 10 minute AMRAP: 100ft db farmers carry-10 db burpee deadlifts-50ft db lunge (50/35lb) Metcon Class A) 5 rounds for time: 50 double unders-500m row-15… Read more »
Wednesday, March 14th 2018
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 »
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 »