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 »
Workout of the Day
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 »
Sunday, December 17th 2017
Benchmark Class Lynne 5 rounds for max reps of Bench press (bodyweight) Pullups *Rest as needed between movements and rounds
Saturday, December 16th 2017
Crossfit Partner WOD Buy in: 800 m run Then 3 rounds: *one person working at a time 30 TTB 10 lateral burpees over the bar 30 DL (185/135) 10 lateral burpees over the bar 30 goblet squats (heavy) 10 lateral… Read more »
Friday, December 15th 2017
Crossfit A) Go every 3 minutes for 5 rounds: 10 ring rows + 10 weighted good mornings. B) 3 rounds for time of 20 thrusters (75/55lb)-20 box jumps (24/20″) Rx-Plus 95/65lb Metcon Class A) 5 minute AMRAP: 10 10m shuttle… Read more »
Thursday, December 14th 2017
Crossfit A) 8 rounds. Go every 75 seconds. Power clean + Front squat. *Ascending weight as form allows. B) For time: 40 pullups-30 db burpee box step overs (35/25lb)(20/18″ box)-10 wall walks Rx-Plus chest to bar pullups and (24/20″) box… Read more »
Wednesday, December 13th 2017
Crossfit A) 8 min alternating EMOM: 1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar B) 20 minute AMRAP: Run 400m-20 wallballs-10 hang power cleans (135/95lb) Rx-Plus 165/115lb Metcon Class A) 14 minute alternating EMOM: 1) Row 12/10 cals… Read more »
Tuesday, December 12th 2017
Crossfit A) 8 x 2 min on 2 min off alternating between 1 and 2. 1) Row 250m then AMRAP 8 alternating db snatches (50/35lb) + 6 burpee 2) Row 250m then AMRAP 8 goblet lunges + 6 box jump… Read more »