Category: CrossFit

CrossFit WOD 10/21/17

Today’s classes will be an Open WOD, meaning there will be no coach present. Coach Jeff will be bringing his new daughter Rylen home from the hospital. So do the warm-up and mobility and then get the WOD started. Warm-up: more »

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CrossFit WOD 10/20/17

Skill: Pistol Practice and Progression WOD: Advanced/Intermediate: “Mary” AMRAP in 20 min of: 5 HSPU 10 Pistols  15 Pull-ups Intermediate/Beginner: “Cindy” AMRAP in 20 min of: 5 Pull-ups  10 Push-ups  15 Air Squats

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CrossFit WOD 10/19/17

Strength: Sumo Deadlift Warmup sets: 1×10, 1×8, 1×5 Work sets: WOD: 7 RFT of: 7 SDLHP (95/65)(75/55)(55/35) 7 Burpee over bar (lateral) 7 Thrusters *If using an empty bar then must do “Burpee Jump and Reach” to an approximate 6in more »

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CrossFit WOD 10/18/17

Strength: Establish Strict Press 1RM Warmup sets: 1×10, 1×5, 2×3  WOD: 20 min EMOM alternating btwn: -5 Bar Muscle-Ups / 10 Pull-ups -10 Push Press (115/85)(95/65)( 65/45) -15/12 Calorie Row -20 Wall Ball (20/14)(14/12)(12/10) -Double Unders (60/40/Singles entire minute)

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CrossFit WOD 10/17/17

Strength: Complex- 1 Clean Grip Deadlift 1 Full Squat Clean 1 Front Squat = 1 rep *keep grip on bar throughout entire complex 8 sets x 2 reps  WOD: 5 rounds of: 1 min of Front Squat(135/105)(95/65)(65/35) 1 min of more »

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CrossFit WOD 10/16/17

Strength: Overhead Squats Warmup sets: 1×10, 2×5 Work sets: 5×3 reps (3 min btwn sets) WOD: AMRAP in 20 min of: 3 snatches (135/105)(95/65)(65/35) 6 clean & jerks 9 C2B / Pull-ups / banded Run 200m

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CrossFit WOD 10/14/17

WOD: “Kelly” 5 RFT of: Run 400m 30 box jumps (24/20)(20) 30 wall balls (20/14)(14/12)(12/10)

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CrossFit WOD 10/13/17

Skill: Pull-up Progression and Practice WOD: In 15 mins complete: 200 Double Unders / 400 singles then in the remaining time: AMRAP of: 2 Bar Muscle-ups / 4 C2B / 6 pull-ups 4 Handstand Push-ups / 8 inverted box PU more »

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CrossFit WOD 10/12/17

Strength: Push Press Warm-up sets-  1×10, 2×5 Work sets: 3×3, 2×2, 1×1 WOD: 3 RFT of: Run 400m 10 Clean & Jerk (135/95)(115/75)(95/65) 10 Lateral Burpees over bar 

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CrossFit WOD 10/11/17

Strength: Warm-up sets:  Front Squat: 2×10 Complex: 1 Front Squat  1 backwards lunge ea leg =1 rep Work sets:  Every 3 min for 15 min complete 5 reps of the complex WOD: For time: 21-15-9 Wall Balls (20/14)(14/12)(12/10) Pull-ups Thruster more »

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