CrossFit WOD, December 8, 2019

SundayWarm-upWarm-upPartner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean...

read more

CrossFit WOD, December 6, 2019

Friday Monster MashWarm-upWarm-up6 minutes of: 20 Single Unders 10 Alternating Bird Dogs 5 Down Dog - Up Dog :20 Pigeon/side 10 Butt kickers 8 Air Squats 8 Ring Rows 4 Alt. Ring Assisted Pistols MetconMetcon (Time)For Time: 200 Double Unders 50 Butterfly Sit Ups 50...

read more

CrossFit WOD, December 5, 2019

Thursday LiftingLiftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.Focus is first pull. Use legs and straight pull to the knee (flat...

read more

CrossFit WOD, December 4, 2019

WednesdayWarm-upWarm-upHave athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20 Arm Circles Backwards 20...

read more

CrossFit WOD, December 3, 2019

TuesdayWarm-upWarm-up3 Rounds Row 200m at 22 s/m 10 Band Pull Aparts 10 Lat Engagements 5 Ring RowsStrengthStrict Pullups (1 attempt at max unbroken strict pull ups)Legs stay straight in hollow position. No kipping at all, no bending knees.MetconMetcon (AMRAP - Rounds...

read more

CrossFit WOD, December 2, 2019

Deload WeekWarm-upWarm-up2 Rounds of: 15 Jumping Jacks 10 Alternating Butt Kickers 10 Alternating High Knees 10 Track Swings Front/Back 10 Track Swings Side/Side :30 Pigeon each side Then: Circle up and go over the squat: full depth/correct...

read more

CrossFit WOD, December 1, 2019

Smoke Show!Smoke Em If Ya Got Em (Time)Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b) EMOM 12 Min 1: 1-20 Toes to Bar Min 2: 30 second hollow hold Min 3: 10-20 second L-hang No rest EMOM ladder KB Swings Burpees 1 of each, 2 of each, 3 of...

read more

CrossFit WOD, November 30, 2019

Saturday Partner or NahMetcon (Time)(0:00-5:00) 1000m Row 50 Power Cleans (135/93)[155/113] -Solo (500/25) (5:00-10:00) AMRAP Wall Balls (20/14)[11/10] (10:00-15:00) 1-2-3-4-5... Toes 2 Bar 5-10-15-20-25... Double Unders (15:00-[25:00]) 10RFT: 5 Pull-Ups [3/1...

read more

CrossFit WOD, November 29, 2019

Post TurkeyClean and Jerk (1-1-1-1-1-1)Work on technique - build only as technique allows.Metcon (Time)21 - 15 - 9 Toes to Bar Thrusters (95/63) 2x Double Unders

read more