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 »
Workout of the Day
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″)
Saturday, March 3rd 2018
Crossfit Every 5 minutes for three rounds, complete with partner: One person working at a time: Run 400m (together) 20 snatches (95/65) (135/95) 10 TTB Rest 5 minutes 16 min EMOM: Min 1-8 (Alternate between A and B) A) 10-12… Read more »
Friday, March 2nd 2018
OPEN WOD 18.2 and 18.2A Workout 18.2: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (2×50/35lb) Bar-facing burpees Workout 18.2a: 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a *Go to games.crossfit.com for rules, movement standards and scaled/masters versions
Thursday, March 1st 2018
Crossfit A) 4×8 RDLS. Superset with 3×10 db Z press B) 15 minute AMRAP: 15 burpees to 6″target -20 push press (95/65lb)-30 kb swings (53/35lb) Rx-Plus 115/75lb Metcon Class A) 27-21-15-9 wallball-box jump Rest 5 minutes B) 21-15-9 db GTOH… Read more »
Wednesday, February 28th 2018
Crossfit 9 x 30 seconds on 45 seconds off alternating between max reps of 1) kipping toes to bar 2) ring MU 3) arch hold B) Every 3 minutes for 4 rounds: Row 20/16 calories + 5 Squat cleans (135/95lb)… Read more »
Tuesday, February 27th 2018
Crossfit A) Work up to a heavy triple back squat. Then do 1-2×3 @ 75-80% of heavy 3 *20 minute cap B) 15 minute alternating EMOM for max reps 1) alternating db snatch (50/35lb) 2) single arm db overhead squat… Read more »