Month: August 2024
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WOD October 2, 2019 (Wednesday)
Read More: WOD October 2, 2019 (Wednesday)Weightlifting: Snatch 5xE2MOM Min 1: Max Snatch 75/105 Min 2: Rest WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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WOD October 1, 2019 (Tuesday)
Read More: WOD October 1, 2019 (Tuesday)Strength: Pull-ups 5xE5MOM Strict Pull Ups *Max set each round *Once you break you are done Weightlifting: Back Squat 5xE2MOM Min 1: Max Back Squats 125/185 Min 2: Rest WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups RX + double unders GHD sit ups Do not attempt if you are not used to GHD sit ups
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WOD September 30, 2019 (Monday)
Read More: WOD September 30, 2019 (Monday)Tabata DU Weightlifting: Clean 5xE2MOM Min 1: Max Cleans 95/135 Min 2: Rest WOD: For Time 21-15-9 Bar Facing Burpees Deadlift 155/225
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WOD September 27, 2019 (Friday)
Read More: WOD September 27, 2019 (Friday)5 Min AMRAP Devils Press Back Squat 6xE2MOM 6×5 @ 5RM 70% +5-10lbs WOD: 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use 1 DB
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WOD September 26, 2019 (Thursday)
Read More: WOD September 26, 2019 (Thursday)Hang Power Clean 12 Min to establish 5RM Work up to a heavy 5 rep WOD: For Time 400M Run 30 WB 14/20 20 T2B 10 Strict HSPU 20 T2B 30 WB 400M Run
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WOD September 25, 2019 (Wednesday)
Read More: WOD September 25, 2019 (Wednesday)Front Squat: 6xE2MOM 5×3 WK 5 3RM @ 70% Add 5lbs each round WOD: 5 Min AMRAP 30 DU 15 DBx1 Goblet Squats 35/50 1 min rest 5 Min AMRAP 15 DBx2 S2OH 35/50 20 DBx1 front rack Reverse Lunges
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WOD September 24, 2019 (Tuesday)
Read More: WOD September 24, 2019 (Tuesday)5×10 Renegade Rows Deadlift 5X5 : 5XE2MOM WK 2 5RM @70% Add 5lbs each round WOD: 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B
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WOD September 23, 2019 (Monday)
Read More: WOD September 23, 2019 (Monday)Pull-ups : 5 Min EMOM 5-7 Weighted Pull Ups Hang Power Snatch 12 Min to establish 5RM Work up to a heavy 5 rep WOD: 10 Min AMRAP 500M Row 20 Burpee over rower
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WOD September 20, 2019 ( Friday)
Read More: WOD September 20, 2019 ( Friday)Metcon (3 Rounds for weight) 10 Min warm up 3xE3MOM 21-15-9 add weight each round WOD: For Time 3 Rounds 10 WB 14/20 10 T2B Then Run 800M Then 3 Rounds 10 DBx1 OHS 35/50 10 Alt Pistols
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WOD September 19, 2019 (Thursday)
Read More: WOD September 19, 2019 (Thursday)5xE5MOM: Handstand Push-ups (5xE5MOM 60% of Strict HSPU from last week) Snatch : 12 Min to establish 5RM Work up to a heavy 5 rep touch and go WOD: 15 x EMOM Min 1: 20 Goblet Squats 35/50 Min 2: 10 American KBS Min 3: 14 KB Snatch (7L/7R)
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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