Month: August 2024
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WOD October 30, 2019 (Wednesday)
Read More: WOD October 30, 2019 (Wednesday)Weightlifting: Snatch 6xE2MOM 3 Position Snatch @60%+ WOD: 9 Minute AMRAP 3 Rounds for Time 5 Snatch 85/115 10 OHS 15 TTB If 3 rounds are completed add weight for the next 3 rounds 4-6 rounds @ 95/135 7-9 rounds @ 105/155 10-12 rounds @ 125/185
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WOD October 29, 2019 (Tuesday)
Read More: WOD October 29, 2019 (Tuesday)Warm Up: EMOM x 12 Odd: 15-20 KB Swing Even: 15-20 Calorie Bike WOD: Bulgarian Split Squat 12 Minutes to work up to a heavy 5RM
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WOD October 28, 2019 (Monday)
Read More: WOD October 28, 2019 (Monday)Strength: Clean 6xE2MOM 3 Position Clean @60% + WOD: 5 Minute AMRAP 10 Thrusters 5 Bar Facing Burpees Rest 2 Minutes 4 Minute AMRAP 8 Thrusters 6 Bar Facing Burpees Rest 2 Minutes 6 BFB Rest 2 Minutes 3 Minute AMRAP 7 Thrusters 7 BFB Bar Weight: 65/95
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WOD October 25, 2019 (Friday)
Read More: WOD October 25, 2019 (Friday)CrossFit Open 20.3 https://games.crossfit.com/workouts/open/2020
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WOD October 24, 2019 (Thursday)
Read More: WOD October 24, 2019 (Thursday)Strength: Back Squat 10-7-5-3 Back Squat Work up to heavy 10 rep. Add weight to each subsequent set but preform less reps WOD: 10 Minute AMRAP 100m Run 15 Push Up 20 Wallball
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WOD October 23, 2019 (Wednesday)
Read More: WOD October 23, 2019 (Wednesday)Strength: Clean 3 Position Clean @ 55%+ (hip, above knee, ground) WOD: 9 Minute AMRAP 200m run 10 Front Squat 85/115 10 Burpee Over Bar (Lateral)
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WOD October 22, 2019 (Tuesday)
Read More: WOD October 22, 2019 (Tuesday)Warm Up: EMOM x1 * 5 Air Squats 5 Push Ups 5 Sit Ups * All movements to be done in 1 minute WOD: For Time -Cap 12 Minutes 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Calorie Row Thrusters 65/100
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WOD October 21, 2019 (Monday)
Read More: WOD October 21, 2019 (Monday)Warm Up: Push Press 6xE2MOM 3 Push Press @65% 5 Pendlay Rows @ 50% of 1RM Clean WOD: 3 Rounds For Time 9 DL 85/115 7 SOH 85/115 5 Box Jumps 20/24 then 3 Rounds for Time 5 DL 85/115 7 SOH 85/115 9 Box Jumps 20/24
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WOD October 18, 2019 (Friday)
Read More: WOD October 18, 2019 (Friday)CrossFit Open 20.2 https://games.crossfit.com/workouts/open/2020
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WOD October 17, 2019 (Thursday)
Read More: WOD October 17, 2019 (Thursday)Weightlifting: Snatch 6xE2MOM 3 Position Snatch @ 55%+ (hip, above knee, ground) WOD: For Time 1k Row 50 WB 14/20# 800M Run
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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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