Month: November 2016
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WOD September 15, 2015 (Tuesday)
Read More: WOD September 15, 2015 (Tuesday)Complete 1 round for time:60 Calorie Row50 Pistol Squats40 Pull Ups30 HSPU 20 KB Snatch (70/53)10 Burpee Box Jump (40/30)
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WOD September 14, 2015 (Monday)
Read More: WOD September 14, 2015 (Monday)Complete 3x @ 70% of your 1rm full clean: Power Clean + Clean + Split Jerk*Try to complete the sequence with “touch and go” speed Back Squat (3 second pause)3 x 3 @ 70% of your 1rm squat Complete 3 rounds for time:12 Deadlifts9 Hang Power Cleans6 Shoulder To Overhead M185/F135 – 9 Min Cap
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Yoga September 13, 2015 (Sunday)
Read More: Yoga September 13, 2015 (Sunday)Buddhist Worry Chart. Namaste
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9-1-1 Memorial WOD 2015
Read More: 9-1-1 Memorial WOD 2015Team of 2, partner 2 has to wait until partner 1 finishes a movement, before he or she can start. Complete for time: 11 Thrusters (135/95) 11 Muscle Ups 11 Squat Cleans (135/95) 11 Strict HSPU 11 Overhead Squats (135/95) 11 Chest To Bar Pull Ups 11 American Swings (70/53) 11 Box Jumps (30/24) 11…
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WOD September 11, 2015 (Friday)
Read More: WOD September 11, 2015 (Friday)1 Rep Max Full Snatch 1 Rep Max Back Squat
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WOD September 10, 2015 (Thursday)
Read More: WOD September 10, 2015 (Thursday)Mobility Wod Foam Rolling AMRAP 12 Minutes 10 Box Jumps 10 Burpees
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WOD September 9, 2015 (Wednesday)
Read More: WOD September 9, 2015 (Wednesday)1 Rep Max Bench Press 1 Rep Max Deadlift
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WOD September 8, 2015 (Tuesday)
Read More: WOD September 8, 2015 (Tuesday)1 Rep Max Squat Clean 1 Rep Max Jerk (from rack)
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WOD September 4, 2015 (Friday)
Read More: WOD September 4, 2015 (Friday)Split Jerk 1 x 1 @ 95% of your 1 rep max split jerk Overhead Squat 1 x 1 @ 95% of your 1 rep max overhead squat Complete for time: 40 Back Squats 30 Front Squats 20 Overhead Squats (135/95)
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WOD September 3, 2015 (Thursday)
Read More: WOD September 3, 2015 (Thursday)EMOM – 21 MinutesMin 1 – 1 Strict Pull Up + 10 BurpeesMin 2 – 2 Strict Pull Ups + 6 Russian Swings 70/53 Min 3 – 3 Strict Pull Ups + 2 Legless Rope ClimbsFocus: Complete the entire body of work in each minute. Please give priority to RX’D rope climbers
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB
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CrossFit – Fri, Nov 22
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…
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CrossFit – Thu, Nov 21
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min WOD On top of every 3 Mins 25 Wall-balls Then AMRAP 10 Cal Row…