Month: June 2018

CrossFit WOD 6/30/18

Partner WOD 30 rounds for time: 5 Wall Balls (20/14)(14/12)(12/10) 3 Burpees 1 Power Clean (225/155)(185/125)(135/95) *One partner completes 1 full round and then switch.

CrossFit WOD 6/29/18

Strength: Squat Snatch Warmup- 1×10 (light), 2×5 (light and build up) Work sets- 1×3, 2×2, 3×1 WOD: For time: Run, 800 m — then — 5 rounds of: 9 Chest-to-bar Pull-ups / Pull-ups 6 Hang Snatches, (135/85)(95/65)(75/45) 3 Handstand Push-ups more »

CrossFit WOD 6/28/18

Strength: Front Squat Warm up sets- 1×10, 1×8, 1×5 Work sets- 1×3, 2×2, 3×1 WOD: For 4 min:  1 Hang Power Clean  1 KB Swing  2 & 2, 3 & 3… Rest 1 min For 4 min: 1 Power Snatch more »

CrossFit WOD 6/27/18

Strength: Deadlift Warm-up- 1×10, 1×8, 1×5 Work sets- 1×3, 2×2, 3×1 WOD: 42-30-18 reps for time of: Wall Ball (20/14) (14/12) (12/10) SDLHP (75/55) (65/45) (55/35) Box Jump (30/24) (24/20) (20/12) Push Press (75/55) (65/45) (55/35) Row (calories)

CrossFit WOD 6/26/18

SKILL: Pull-up Progression & Practice WOD: Beginner/ Intermediate: “Cindy” AMRAP in 20 min 5 Pull-ups 10 Push-ups 15 Air Squats Advanced: AMRAP in 20 min “Mary” 5 HSPU 10 Pistols 15 Pull-ups

CrossFit WOD 6/25/18

Strength: Split Jerk Warm-up sets- 2×5 Split Jerk Work Sets- 1×3, 2×2, 3×1 WOD: 4 rounds for Time: 1 Strict Press 3 Push Press 5 Split Jerks 50 Double Under / 150 singles 400m Run (155/105) (115/75) (85/55)

CrossFit WOD 6/23/18

“Partner Bull” With a partner complete: 2 Rounds: 200 Double Unders 50 OHS (135/95)(95/65)(45/35) 50 Pull-ups / Banded / Jumping Run 1 mile **Split the reps and run the mile together

CrossFit WOD 6/22/18

Strength: Strict press Warmup sets- 1×10, 1×8 Work sets- 4 sets x 8 reps WOD: 6 RFT of: 9 Burpees 9 Box Jumps (30/24)(24/20)(20) 9 Pull-ups 9 DB Thrusters (40/30)(30/20)(25/10) 9 Hand Release Push-ups

CrossFit WOD 6/21/18

Skill: Pistol Practice and Progression WOD: 4 RFT of: 15 Power Cleans (115/80)(95/65) 28 Alt Pistols / 56 Air Squats Beginners: 3 RFT (75/55) 15 Power Cleans  50 Air Squats

CrossFit WOD 6/20/18

Strength: Snatch Complex 1 Power Snatch,  1 OHS,  1 Hang Squat Snatch,  1 OHS (do not drop the bar to complete 1 rep) 5 sets x 2 reps (build up in weight) WOD: For time: Run 400m 20 Power Snatches more »

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