CrossFit WOD, August 22, 2019

Firsty Fursday19.Tree (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Snatches* 40 Double Unders 400m Row *Snatch weight increases each round. Men's RX = 95/135/155/185/205 Women's RX 53/73/93/103/113If you get to a weight that is too much for you, note how far you got and...

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CrossFit WOD, August 21, 2019

WednesdayPush Press (3-3-3-3...)Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.Metcon (Time)RX: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push Ups [Strict HSPU] Toes To Bar Butterfly Sit Ups

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CrossFit WOD, August 20, 2019

Firsty Fursday19.Tree (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Snatches* 40 Double Unders 400m Row *Snatch weight increases each round. Men's RX = 95/135/155/185/205 Women's RX 53/73/93/103/113If you get to a weight that is too much for you, note how far you got and...

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CrossFit WOD, August 19, 2019

WednesdayPush Press (3-3-3-3...)Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.Metcon (Time)RX: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push Ups [Strict HSPU] Toes To Bar Butterfly Sit Ups

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CrossFit WOD, August 18, 2019

Rope Climb practice and a FUN 20 minute chipperRope Climb Skill Work (1-1-1-1-1-1-1)Practice Rope Climbing. Legless, 1 hand, Inverted etc..Take 10 minutes and get better. Maníaco Con Una Cesta de Frutas (Time)5 rounds for time of: Run 400 meters 30 Box Jumps or Step...

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CrossFit WOD, August 15, 2019

MondayOverhead Squat or Front Squat (2-2-2-2)Alternate every 3MOM with :45 of abs, then a rest minute. Build to heavier than last week, 90%.12 Minute Party (AMRAP - Reps)12 Minute AMRAP: 50 Calorie Row 40 Wall Ball shots 30 Power Cleans 115/83 20 Burpees Over the Bar...

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CrossFit WOD, August 14, 2019

WednesdaySplit Jerk (2-2-2-2-2...)build up in weightFocus on technique and only build in weight if technique is there.Metcon (Time)20 - 15 - 10 - 5 Power Clean (135/93) Toes To Bar

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CrossFit WOD, August 13, 2019

TuesdayMetcon12 Minute EMOM: 1: 10 Strict HSPU (Scale Appropriately) 2: 1 or 2 Legless Rope Climbs on Low Ropes (Or 4 King Kongs) 3: 40 Double UndersWe aren't scoring anything here. Work hard and pick numbers that are appropriate for you.The Wall (Time)Run 800 meters...

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