Month: August 2024
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WOD October 21, 2015 (Wednesday)
Read More: WOD October 21, 2015 (Wednesday)Back Squat3 x 3 @ 70% of your 1rm back squat, add weight each setStrict Press5 x 5 @ 50% of your 1rm jerk*Complete for time:21-15-9Power CleansHSPU *You pick weight
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WOD October 20, 2015 (Tuesday)
Read More: WOD October 20, 2015 (Tuesday)Full Clean3 x 3 @ 70% of your 1rm clean, add weight each setRomanian Deadlifts3 x 5 @ 60% of your 1rm snatchDB Broad Jumps5 x 10 (50 double unders after each set)
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WOD October 19, 2015 (Monday)
Read More: WOD October 19, 2015 (Monday)“High Hang” Squat Snatch3 x 2 @ 70% of 1rm snatch, add weight each set Back Squat1 x 1 @ 90% 1rm back squat*Max Effort Attempt Back Squat 40lbs lighter than your 90% lift *Complete 4 rounds for time:10 Overhead Squats 135/9510 Burpees 10 Push Press
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Fall Brawl 2015 -Movement Recap
Read More: Fall Brawl 2015 -Movement RecapFall Brawl WOD Recap Saturday, October 31, 2-15 7am-3pm FALL BRAWL: WOD 1 – All Teams Complete a 1 Rep Max of the following complex: (Power Clean + Hang Squat Clean + Split Jerk) *10 Minute Clock *Score will be the accumulated 1RM of both partners *Partner 1 (minutes 0-5) *Partner 2 (minutes 5-10) *Non lifting partner will load/unload weight…
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WOD October 16, 2015 (Friday)
Read More: WOD October 16, 2015 (Friday)Front Squats 1 x 1 @ 90% 2 x 3 @ 75% of your 1rm front squat *Team of 2, rotate as needed Complete for time: 50 HSPU 100 Pistol Squats 26 Rope Climbs
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WOD October 15, 2015 (Thursday)
Read More: WOD October 15, 2015 (Thursday)Power Snatch 1 x 1 @ 85% of your 1rm snatch 3 x 2 @ 65% – 70% of your 1rm snatch (SUPER SET) 2xJerk Grip Overhead Hold – Challenge Weight 30 seconds Farmers Carry – 50 Meters *Complete for time: 42-30-18 DB Snatches 53/35 21-15-9 Box Jump Overs
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Gymnastics October 14, 2015 (Wednesday)
Read More: Gymnastics October 14, 2015 (Wednesday)Going upside down is not easy for adults. Jason is the beginning stages of the “Skin the Cat.” The “Skin the Cat” is great for shoulder mobility and spatial awareness.
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WOD October 14, 2015 (Wednesday)
Read More: WOD October 14, 2015 (Wednesday)Power Clean + Hang Squat Clean + Push Jerk 4 x 1 @ 60% of your 1rm clean/jerk Back Squat 5 x 3 @ 70% of your 1rm back squat *AMRAP – 9 Minutes 3 Overhead Squats 135/95 4 Strict Pull Ups 5 Clapping Push Ups
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WOD October 13, 2015 (Tuesday)
Read More: WOD October 13, 2015 (Tuesday)Squat Cleans4 x 3 @ 70% of 1rm clean Romanian Deadlift 4 x 5 @ 60% of your 1rm snatch *Complete 3 rounds for time: 50 Double Unders 25 Burpees 200m KB Run 70/53
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WOD October 12, 2015 (Monday)
Read More: WOD October 12, 2015 (Monday)Hang Power Snatch 5 x 2 @ 70% of 1rm full snatch Tall Jerk 5 x 2 @ 60% of 1rm clean/jerk Back Squat 1 x 1 @ 90% of 1rm back squat Team of 2, rotate every 30 seconds Max Back Squats – 8 minutes 225/135
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CrossFit – Sat, Sep 21
CrossFit One World – CrossFit Fran (Time) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Rest 10 minutes 231101 (No Measure) For time: 21-15-9 Box jumps 12-9-6 Clean and jerks ♀ 24-in box, 125-lb clean and jerks ♂ 30-in box, 185-lb clean and jerks
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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