Month: September 2017

CrossFit WOD 9/29/17

Strength: Pause Front Squat *build to heavy single *3 count pause at bottom -followed by- Front Squat *build to heavy single WOD: “Double Over” AMRAP in 8 min of: 15 Ab Mat Sit-ups 30 Double Unders

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CrossFit WOD 9/28/17

Strength: EMOM for 6 min 1 High Hang Snatch (Hips) 1 Mid Hang Snatch (top of knee) 1 Snatch from Ground *all squat snatches *keep the weight really light and work on speed under the bar and weight in midfoot more »

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CrossFit WOD 9/27/17

Skill: Handstand Hold and Walk Practice WOD: 3 rounds of: 21 Pull ups 15 HSPU / 20 Inverted Box PU 9 Burpee Box Jump Overs (24/20) Run 400m

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CrossFit WOD 9/26/17

Strength: Klokov Press (Snatch Grip Behind the neck press) Warmup sets- 1×10 light empty bar, 2×5 increasing weight gradually Work sets- 5×3 reps WOD: For time: 10 Shoulder Press 5 Burpees 15 Push Press 5 Burpees 20 Push Jerks 5 more »

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CrossFit WOD 9/25/17

Strength: Deficit Dead Lift: -work with feet off 25/45lb plates Warmup sets: 1×10, 1×8, 1×5 Work sets: 3×3 reps WOD: “Fight Gone Bad” 1 min per station for reps  Wall-ball (20/14) (14/12)(12/10) SDLHP (75/55)  Box Jump (24/20) Push-press (75/55)  Row more »

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CrossFit WOD 9/23/17

WOD: “Bradshaw” 10 rounds of: 3 Handstand Push Ups / Inverted Box PU 6 Deadlifts (225/175)(135/85)(95/65) 12 Pull-ups 24 Double Unders / 72 singles

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CrossFit WOD 9/22/17

Strength: Squat Clean and Jerk EMOM Warmup sets: 1×5, 1×3 C&J (build up to starting weight) Every 1 min for 6 min (same weight) Complete 1 Squat Clean & 2 Split Jerks Rest 3 min Every 2 min for 10 more »

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CrossFit WOD 9/21/17

Strength: Strict Press Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: On a 20 min running clock: 8 min AMRAP of: 4 DB Burpees 3 DB Squat Cleans 2 DB Thruster 1 DB Push Press (50/30)(35-30/25-20)(25-20/15-10) Rest 4 more »

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CrossFit WOD 9/20/17

Skill: Pistol Practice WOD: “2016 CF Regional Event 4” 4 RFT: 28 Pistols, alternating legs / 50 Air Squats 15 Power Cleans (135/85) (95/55) (65/35)

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CrossFit WOD 9/19/17

Strength: Dead Lift: Warmup sets: 1×10, 1×8, 1×5 (not a work set) Work sets: 5×5 WOD: 5 RFT of: Run 200m 10 Pull-ups 10 KB Swings (70/53)(53/44)(44/35) 10 SDLHP 10 Goblet Squats

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