Month: December 2016
-
CrossFit – Sat, Feb 18
Read More: CrossFit – Sat, Feb 18CrossFit One World – CrossFit Metcon (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ KB 70/53 (Teams share the burden of a single KB Carry) Then 4 Rounds for Time 100 Double Unders 50 Russian KB Swings 24Thrusters 12Wall Walks (Break up the Rep however they want) (Team may only…
-
CrossFit – Fri, Feb 17
Read More: CrossFit – Fri, Feb 17CrossFit One World – CrossFit Warm Up (No Measure) 3 rounds for quality of: 12/9 Row Calories 12 Alternating Leg V-ups 9 Barbell Good Mornings, 45/35 lbs 6 Barbell Back Squats, 45/35 lbs 1x [ Ring Support Hold, 15 secs + Ring Dip Hold, 15 secs ] 23.1 Specific Warm Up For quality: 12 Row…
-
CrossFit Open 23.1
Read More: CrossFit Open 23.1CrossFit Open 23.1 (14.4 REPEAT) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans
-
CrossFit – Thu, Feb 16
Read More: CrossFit – Thu, Feb 16CrossFit One World – CrossFit Mobilization and Warm up (No Measure) Every 1 min for 9 mins, alternating between: 12/9 Row Calories 10 Burpee Bar Touches *Mobilization Exercise (See below) *Round 1: Pigeon Stretch, L 20 secs/R 20 secs *Round 2: World’s Greatest Stretch, L 20 secs/R 20 secs *Round 3: Thoracic Squat Rotations, 1…
-
CrossFit – Wed, Feb 15
Read More: CrossFit – Wed, Feb 15CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 Strict Press 6-5-4-3-2, using heaviest weight per set Barbell Bent Rows 6-5-4-3-2, using heaviest weight per set Complete the strict press reps at 65-70-75-80-85% 1RM. Aim to finish the rows as close to your 1 rep max as possible.Score…
-
CrossFit – Tue, Feb 14
Read More: CrossFit – Tue, Feb 14CrossFit One World – CrossFit Snatch Complex (6 Rounds for weight) E2MOM x 6 3 Snatch Grip Pulls 2 Muscle Snatch 1 Power Snatch Working weight 70-75% of 1RM muscle snatch. Use a lighter load if you don’t know what your muscle snatch is. Focus is on keeping the bar close to your body. ()…
-
CrossFit – Mon, Feb 13
Read More: CrossFit – Mon, Feb 13CrossFit One World – CrossFit Jumping Back Squat (5 Rounds for weight) E2MOM x 5 5 Jumping Back Squats Start with the bar or use a light load when starting out. At the bottom of the movement think about driving your feet as hard as you can into the ground. This movement trains for hip…
-
CrossFit – Sun, Feb 12
Read More: CrossFit – Sun, Feb 12CrossFit One World – CrossFit Strength 12 Min E2MOM 2 Snatch Grips Rack Press 3 Overhead Squat @ 55%-65% Snatch Grip Rack Press Overhead Squat (3 Overhead Squat) Metcon Metcon (Time) 5 Rounds For Time 5 DB Man-Makers 10 DB Overhead Reverse Lunges 5 KB Goblets Squats 10 KB Swings Rx 40/15 KB 53/35 ()
-
CrossFit – Sat, Feb 11
Read More: CrossFit – Sat, Feb 11CrossFit One World – CrossFit Neleh Bday WOD (Time) 7 Rounds For Time 7 Power Cleans 7 Overhead Plate Sit Up 7 Shoulder to Overhead 7 Plate Squats 7 Deadlift 7 Uneven Plate Push up 7 Power Snatch Rx Plate 25/15 Bar 95/65 Rx + Plate 45/25 Bar 115/85
-
CrossFit – Fri, Feb 10
Read More: CrossFit – Fri, Feb 10CrossFit One World – CrossFit Back Squat (5 Rounds for weight) E2MOM x 5 Back Squat 5-5-5-5-20 Use the heaviest weight you can for each set. You can break up the last set of 20 or rest in the back rack. Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as…
Search
Popular Posts
-
CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
-
CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…
-
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