Month: August 2017

CrossFit WOD 8/31/17

Strength: Snatch Workout: Warmup sets- 1×5 Power snatch and 1×5 Squat snatch Power Snatch 3×3 reps Squat Snatch 3×2 reps WOD: In 3 mins complete: 10 Toes-to-bars 10 Snatches (135/95) (95/55) (65/35) Max rep Double Unders in remaining time Rest more »

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CrossFit WOD 8/30/17

Strength: Deadlift- *20 min to establish new 1RM: Warmup sets- 1×10, 1×8, 1×5, 2×3 WOD: For Time: 21 Dumbbell Deadlifts (50/35)(40/25)(35/15) 21 Box Jump Overs (24/20) 21 Dumbbell Push Presses (50/35)(40/25)(25/15) Run 400m 15 Dumbbell Deadlifts 15 Box Jump Overs more »

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CrossFit WOD 8/29/17

Skill: Handstand Pushup Progression and Practice WOD: 5 rounds for time of: 3 Muscle-ups / 5 C2B / 7 Pullups 6 Handstand Push-ups / Inverted Box 9 Box Jumps (30/24) (24/20) (20/12) 12 Alternating Pistols / Use box or plate more »

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CrossFit WOD 8/28/17

Strength: Overhead Squat Warm-up sets: 1×10, 1×8, 1×5 Work sets: 2×5, 3×3 WOD: 5 RFT of: 9 Snatch Grip Deadlifts  6 Hang Power Snatches 3 Overhead Squats (135/95) (115/75) (95/55)

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CrossFit WOD 8/26/17

WOD: Active rest/ recovery RUN/ROW 5k

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CrossFit WOD 8/25/17

Strength: Deficit Deadlifts (45/25) Warmup sets: 1×10, 1×8, 1×6 Work sets: 3×3 reps, 3×1 reps **increase weight each set as possible WOD: Buy in: 100 Double Unders/300 singles then 5 rounds of: 3 Deadlifts (315/215)(275/175)(185/125) 6 Over the bar burpees more »

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CrossFit WOD 8/24/17

Strength: Pause Front Squat Warm-up sets- No pause 1×10, 1×8, 1×6 Work sets- 3 sec pause in the hole 5 sets x 3 reps  **focus on good posture while in the hole and when coming out the hole. Lead with more »

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CrossFit WOD 8/22/17

Strength: Every 3 min for 15 min complete: 1 hang squat clean + 1 front squat + 1 full squat clean + 1 push press *work to heaviest possible set *this is not a jerk but a push press WOD: more »

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CrossFit WOD 8/21/17

Strength: Back Squat Warmup sets- 1×10, 1×8, Work sets- 1×3, 2×2, WOD: 5 Rounds of: AMRAP in 3 min: 5 Burpees 7 Box Jumps (30/24)(24/20)(20) 9 Air Squats **Rest 1 min btwn rounds

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CrossFit WOD 8/19/17

WOD: 3 rounds For time 100 Double Unders / 300 singles 50 Wall Balls 25 Sit-ups 10 Muscle-ups / C2B / Pull-ups

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