Month: September 2020
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WOD March 8, 2017 (Wednesday)
Read More: WOD March 8, 2017 (Wednesday)Tabata: Plate pinch holds Rx: 25/45 lb plates on each hand E2MOM: 12 minutes 2 Power cleans at 90% of 1rm AMRAP: 12 minutes 10 Push ups 15 Sumo deadlift high-pull 65/95lb 200m run
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WOD March 7, 2017 (Tuesday)
Read More: WOD March 7, 2017 (Tuesday)EMOM: 6 minutes 5 Hand stand push ups 5 Toes to bar EMOM: 10 minutes 2 Squat snatches @ 65% of 1rm squat snatch AMRAP: 10 minutes 5 Clean and jerks 96/135 10 Wall balls 14/20 15 burpees
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WOD March 6, 2017 (Monday)
Read More: WOD March 6, 2017 (Monday)Tabata: Burpee box jump overs rx: 20/24 rx+: 24/30 Back Squat: E2MOM: 12 mintes 4 Back Squats @ 75% of 1rm back squat AMRAP: 8 minutes 20 Double unders 10 Thrusters 65/95lb Rx+: 85/115
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WOD March 3, 2017 (Friday)
Read More: WOD March 3, 2017 (Friday)Crossfit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Rx: Men use…
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WOD March 2, 2017 (Thursday)
Read More: WOD March 2, 2017 (Thursday)Tabata: Kipping swings on the bar E2MOM: 10 minutes 3 Over head squats at 85% of 1rm snatch AMRAP: 12 Minutes 10 Calorie row 10 Medicine ball cleans 20 Meters uneven kettle bell walk Rx: 24-32 kg, 16-24 kg 10 pull ups 20 Meters uneven kettle bell walk
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WOD March 1, 2017 (Wednesday)
Read More: WOD March 1, 2017 (Wednesday)EMOM: 6 minutes 1 Ring muscle up plus 5 dips at the top EMOM: 12 minutes Alternating 12 Mins 2 DL at 80%, Rope climb RX+ : 2 Rope climbs 6 sets of 2 reps on the deadlifts For time: 15-12-9 Toes to bar, Wall ball, Thruster 75/45 lbs
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WOD February 28, 2017 (Tuesday)
Read More: WOD February 28, 2017 (Tuesday)Tabata: Over head barbell hold either snatch grip or clean grip -Rx: 95/135 EMOM: 10 minutes 1 Squat clean thruster @ 80-90% 1rm 3 Rounds for time: 400 Meter run 50 Double unders 50 Air squats Time cap: 16 minutes
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WOD February 26, 2017 (Monday)
Read More: WOD February 26, 2017 (Monday)Skill Work Handstand Push-ups (EMOM 6 Minutes max set of unbroken HSPU) Weight Lifting Back Squat (E2MOM 14 Minutes, 3 Back Squats at 80% of your 1 Rep Max) Metcon AMRAP in 3 rounds for reps with 1 minute of work at each station Row for Calories Burpee Pull ups Hang Power Cleans…
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WOD February 24, 2017 (Friday)
Read More: WOD February 24, 2017 (Friday)Crossfit Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in.…
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CrossFit Open 2017
Read More: CrossFit Open 2017Who’s ready to crush 17.1?! The Open is finally here! We will be running the Open Workouts every Friday Night starting at 7 PM. Feel free to show up early to warm up and sign up for a heat. 5:15 & 6:15 Friday classes will run as usual throughout the Open. We will announce all…
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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…
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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…
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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