CrossFit WOD, October 1, 2018

Muundauyy WOOOO!!!

Back Squat (8-8-8-6-6)
Alternating every 90 seconds with a hard set of strict pull ups
Bagne of Toulon (AMRAP – Rounds and Reps)
20 minute AMRAP
3/3/3, 6/6/6, 9/9/9, 12/12/12, etc. increasing by 3s

Toes to bar
Wall Balls 20/14
Burpees

Build on last weeks skill work with toes to Bar. Pace is the name of the game on this one.
Abstober 2018 – 1
10 dragon 🐉 flags
100 hanging flutter kicks
10 dragon 🐉 flags

Focus on best form possible on dragon 🐉 flags

CrossFit WOD, September 30, 2018

C&J

Weightlifting
Clean and Jerk (3-3-3-3-3-3-3)
Pause for 2 seconds in the dip and 2 seconds with weight overhead.
Bobcat Blood (Time)
4rounds
200 run
12 power cleans 115/83

Rx+155/108

CrossFit WOD, September 29, 2018

If you are looking for Cardio, go to reloaded or beach wod at 9.

Weightlifting
The CrossFit Total (Total Weight)
Perform a normal, hard effort but no need to burst a blood vessel trying to hit a PR today.

CrossFit WOD, September 28, 2018

Carolena, why does this Herz?

Toes to Bar Skill Work (Max reps)
Tic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing away.

Attempt 1 max effort set if you’re feeling good.
Anything You Can Do I Can Do Better (Time)
Run 800 meters, then:

5 rounds of:
5 Burpees
10 Push Ups
15 Sit ups
20 Lunges
25 Dubs

Then,
Run 800 meters

Run is only before and after the 5 rounds.

20 minute time limit.
RX+ 30 Toes to Bar before each run.

CrossFit WOD, September 27, 2018

Dog Fight

Dog Fight (Time)
5 rounds for time of:
20 wall-ball shots, 20/14, 10/9′
75-lb. hang power clean, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20/15 calories
Rest 1 minute