Month: August 2018

CrossFit WOD 9/1/18

“Girls Gone Wild” In teams of 2 complete: Run 1 mile “Karen” 150 Wall Balls (20/14)(14/12)(12/10) “Isabel” 30 Snatches (135/95)(115/75)(95/65) “Grace” 30 Clean and Jerks (135/95)(115/75)(95/65) Run 1 mile **Break up reps as you wish, miles are ran together.

CrossFit WOD 8/31/18

Skill: HSPU practice and progression WOD:  AMRAP in 20 min of: 3 HSPU / Inverted Box / Hand Release 6 Burpee Box Jump overs (30/24) (24/20) (20/12) 12 Pull-ups / Banded 24 Air Squats

CrossFit WOD 8/30/18

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)

CrossFit WOD 8/29/18

Skill: Ring work WOD: Can not do Muscle ups: For time: 25 Burpees — then — 3 rounds of: 15 Ring Dips 50 Double Unders / 150 singles — then — 25 Burpees Advanced that can do Muscle ups: “RYAN” more »

CrossFit WOD 8/28/18

STRENGTH: Shoulder Press Warmup sets- 1×10, 1×8, 1×5 Work sets- 3×3, 2×2, 1×1 WOD: “Daniel” For time: 50 Pull-ups / banded Run 400m 21 Thrusters (115/85) (95/65) (65/35) Run 800m 21 Thrusters Run 400m 50 Pull-ups / banded

CrossFit WOD 8/27/18

STRENGTH: Deadlift- Warmup sets- 1×10, 2×5 Work sets- 5 x 3 reps (find 3 rep max) WOD: Tabata Deadlift (225/175)(185/125)(135/85) Tabata Burpee (chest to the ground!!) Tabata Sit-ups

CrossFit WOD 8/25/18

Partner WOD: Partner “Zeus” 3 rounds for time of: 30 Wall Balls (20/14)(14/12)(12/10) 30 SDLHP (75/55)(65/45)(45/35) 30 Box Jumps (24/20) 30 Push Press (75/55)(65/45)(45/35) 30 Row Calories 30 Hand release Push-ups 30 Burpees *One person works at a time. Break more »

CrossFit WOD 8/23/18

Strength: Pistol Practice and Progression WOD: For time: Run 800m 30 alternating Pistols (60 air squats) 25 Sit-up 24 alternating Pistols (48 air squats) 25 Sit-up 18 alternating Pistols (36 air squats) 25 Sit-up Run 800m

CrossFit WOD 8/22/18

STRENGTH: 5 sets of: (increase weight as possible for good form and control) 1 Shoulder Press 2 Push Presses 3 Push Jerks WOD: “Jack” AMRAP in 20 mins of: 10 Push Press (115/85)(95/65)(75/45) 10 KB Swings (70/53)(53/44)(44/35) 10 Box Jumps more »

CrossFit WOD 8/21/18

Strength: Snatch Grip Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 3×3, 2×1 WOD: Tabata “Fight for Hope” Tabata Burpee (chest to the ground!) Tabata Box Jump (24/20) Tabata Thruster (75/55) (65/45) (45/35) Tabata Wall Ball (20/14) (14/12) (12/10) Tabata more »

Top