Category: CrossFit

CrossFit WOD 2/23/18

The Open WOD 18.1 RX’d AMRAP in 20 min of: 8 T2B 10 Singe arm DB Clean & Jerk (50/35) Row 14/12 calories Scaled: AMRAP in 20 min of: 8 hanging knee raises 10 Single Arm DB Clean & Jerk more »

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CrossFit WOD 2/22/18

Sign Up For The Open! Skill: Kneeling Jump for explosion https://www.wrestler-power.com/kneeling-jump-progression/ WOD: For time: 15-12-9-6-3 Burpee Box Jumps

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CrossFit WOD 2/21/18

STRENGTH: Strict Press Warm-up sets- 1×10, 2×5 Work sets- 2×3, 2×2, 2×1 WOD: Alternating EMOM for 20 min of: Min 1- 15 DB Push Press (50/30)(35/20)(15/10) Min 2- Double Unders (50)(30)(15)

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CrossFit WOD 2/20/18

Strength: Deadlift – Block Pulls **all from “blocks” (45lb plates) Warm-up sets: 1×10, 1×5, 2×3 Work sets: 3×2 reps w/ 95% of 1RM WOD: For time: 21 SDLHP 3 KB Swings 18 SDLHP 6 KB Swings 15 SDLHP 9 KB more »

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CrossFit WOD 2/19/18

Strength: Complex: 1 3 sec eccentric Squat 1 Lunge R leg 1 Lunge L leg 1 2 count pause Squat (in the hole) = 1 rep 6 sets x 2 reps WOD: For time: Run 400m 30 Back Squats Run more »

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CrossFit WOD 2/17/18

Partner WOD, bring a friend!! WOD: One person works at a time: Row 1000m alternating at 500m Then 2 Rounds 20 Burpees 40 Wallballs (20/14)(14/12)(12/10) 60 KB Swings (70/53)(53/44)(44/35) 80 Box Jumps (24/20) 100 sit-ups Sprint 400m (200m each)(ran separately) more »

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CrossFit WOD 2/16/18

Strength: 3 sec Pause Front Squat Warmup: 2×5 Work sets: 6×3 reps ** 3 sec once they are in the hole WOD: AMRAP in 20 min of: 5 T2B / K2E / hanging knee raises 10 Push-ups 15 Goblet Squats more »

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CrossFit WOD 2/15/18

Skill: Pull-up Practice and Progression WOD: Nasty Girls 3 rounds of: 50 Air Squats 7 Muscle ups /  10 Chest to Bar / 12 Pull-ups 10 Hang Power Cleans (135/95) (115/75) (95/55)

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CrossFit WOD 2/14/18

Strength: Push Press Warmup – 1×5, 2×3¬† Work sets – 5×2 reps WOD: “FIGHT GONE BAD” 3 rounds, 1 min per station, of: Wall Ball (20/14)(14/12)(12/10) Sumo Deadlift High Pull (75/55) Box Jump (20 in) Push Press (75/55) Row (calories) more »

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CrossFit WOD 2/13/18

Strength: Snatch Grip Deadlift Warm-up sets – 1×10, 2×5 Work sets – 8×3 WOD: For 3 cycles complete¬† AMRAP in 3 min of: 5 Deadlifts (185/125)(135/95)(95/65) 5 Lateral over bar Burpees 10 kb swings (70/53)(53/44)(44/35) *Rest 1 min btwn cycles

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