02 Oct CrossFit WOD, October 3, 2019
WOD for 10/03/2019Warm-upIn teams of 2 -- 800m hill route Sandbag Carry, switch as neededMetcon (Time)3 Rounds For Time 30/20 Cal Bike 30/20 Cal Row 400m Run rest 3:00 b/t rounds...
WOD
01 Oct CrossFit WOD, October 2, 2019
WOD for 10/02/2019MetconCore Strength 3 Rounds 16 KB Front Rack Reverse Lunges (53/35 Ibs, each leg) 8 Strict Toes to Bar 16 Barbell Good Morning (95/65 Ibs) 8 Strict Toes to Bar 15 Minute CapMetcon (Time)21-15-9 Thrusters (95/65 Ibs) KB Swings (70/53 Ibs)...
30 Sep CrossFit WOD, October 1, 2019
WOD for 10/01/2019Snatch (Weight)Clean and Jerk (Weight)2k Row (Time)Max Effort 2k Row...
29 Sep CrossFit WOD, September 30, 2019
WOD for 09/30/2019Metcon (Time)Big Monday! 3 Rounds for Time 800m Run w/45 Ib plate 30 SDHP (75/55Ibs) 30 Overhead Squats (75/55Ibs) Rx = 75/55 Ibs...
27 Sep CrossFit WOD, September 28, 2019
Saturday 9.28.19Metcon (Time)2 Rounds For Time 100 Mtn Climbers 50 Wallballs (20/14) 200m Walking Lunge with Wallball 400m Run...
26 Sep CrossFit WOD, September 27, 2019
WOD for 09/27/2019MetconStrength: Test Max UB Strict HSPU EMOM x 8 do 50% of Max UB HSPU Metcon (AMRAP - Reps)WOD AMRAP x 15 25 Toes TO Bar 50 Cal Ski 75 Push Press @ 95/65 Ibs 50 Burpees 25 Toes to Bar...
25 Sep CrossFit WOD, September 26, 2019
WOD for 09/26/2019Metcon (Weight)EMOM x 10 1: 8 x :05 tempo RDL's 2: 8 x FR Reverse Lunges each leg Rx= 155/105 IbsMetcon (Time)Bike Conditioning On the 0:00 - 21/15 Calories On the 1:30 - 18/13 Calories On the 3:00 - 15/11 Calories On the 5:00 - 21/15 Calories On...
24 Sep CrossFit WOD, September 25, 2019
WOD for 09/25/2019Metcon (AMRAP - Reps)Strength: Every :90 for 4 Rounds Complete 7 Power Cleans 7 Front Squats 7 Push Jerks @ 135/95 Ibs with remaining time max rep Burpees Over The BarMetcon (Time)WOD: 3RFT 400m Run 30 Alt. DB Snatch (55/35 Ibs) 20 Box Jumps overs (24/20")...
23 Sep CrossFit WOD, September 24, 2019
WOD for 09/24/2019MetconSkill WOD 50 Double Unders, 20' Handstand Walk/3 Wall Walks, 50 Sit-ups 40 Double Unders, 20' Handstand Walk/3 Wall Walks, 40 Sit-ups 30 Double Unders, 20' Handstand Walk/3 Wall Walks, 30 Sit-ups 20 Double Unders, 20' Handstand Walk/3 Wall Walks, 20 Sit-ups 10 Double Unders, 20' Handstand...
22 Sep CrossFit WOD, September 23, 2019
WOD for 09/23/2019Metcon (AMRAP - Reps)WOD AMRAP x 5: 27 Calorie Row 27 Thrusters (115/80) 27 Pull-ups Rest 5 Minutes AMRAP x 5: 21 Calorie Row 21 Thrusters (95/65) 21 Pull-ups Rest 5 Minutes AMRAP x 5: 15 Calorie Row 15 Thrusters (75/55) 15 Pull-ups...