Month: October 2016
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WOD May 17, 2019 (Friday)
Read More: WOD May 17, 2019 (Friday)Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
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WOD May 16, 2019 (Thursday)
Read More: WOD May 16, 2019 (Thursday)Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB
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WOD May 15, 2019 (Wednesday)
Read More: WOD May 15, 2019 (Wednesday)Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU
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WOD May 14, 2019 (Tuesday)
Read More: WOD May 14, 2019 (Tuesday)Skill Work: Max set HSPU *cannot rest at the bottom of the HSPU Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 3 RFT -CAP 15 Minutes 400M Run 20 Pull Ups 20 Thrusters 65/95 Rx+ 3 RFT -CAP 15 Minutes 400M Run 20…
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WOD May 13, 2019 (Monday)
Read More: WOD May 13, 2019 (Monday)Weightlifting: Clean (1RM) 6 x E2MOM Work up to a new 1 RM Snatch WOD: As a Team of 2 – Don’t Drop the Baby 100 WB 14/20 100 Cal Row 100 Push Ups 100 Sit Ups w/ WB 100 Box Jumps *Partner must hold ball while other partner is not working with WB *5…
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WOD May 10, 2019 (Friday)
Read More: WOD May 10, 2019 (Friday)Weightlifting: Back Squat (1 RM) 6 x E2MOM Back Squat Work up to new 1RM! WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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WOD May 9, 2019 (Thursday)
Read More: WOD May 9, 2019 (Thursday)Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85% WOD: For Time 7 RFT 7 Thrusters 65/95 7 Lat Burpees 7 Strict HSPU…
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WOD May 8, 2019 (Wednesday)
Read More: WOD May 8, 2019 (Wednesday)Weightlifting: Deadlift (1 RM) 6 x E2MOM Work up to new 1 RM WOD: For Reps 10 Min: :40 on :20 off DBx2 DL 35/50 DBx2 Hang Clean DBx2 Front Squat DBx2 S2OH *Score = Reps
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WOD May 7, 2019 (Tuesday)
Read More: WOD May 7, 2019 (Tuesday)Skill Work: Strict Pull Ups 5xEMOM 5-7 Strict Pull Ups *Add weight as needed Weightlifting: Jerk 6 x E2MOM 2 Push Jerk + 2 Split Jerk 2+2 @ 75% 2+2 @ 80% 2+2 @ 80% 2+2 @ 85% 2+2 @ 85% 2+2 @ 85% WOD: 3 Minute AMRAP 10 T2B 30 DU Rest 1 Minute…
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WOD May 6, 2019 (Monday)
Read More: WOD May 6, 2019 (Monday)Weightlifting: Snatch (1 RM) 6 x E2MOM Snatch Work up to a new 1 RM Snatch WOD: 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 75/115 2-4-6-8-10 Rope Climb RX+ 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 95/135 2-4-6-8-10 Legless Rope Climb
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CrossFit – Fri, Oct 2
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (switch every :30 w/ a partner) Then Into… 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats 10 Alt. Arm Crosses Then Into… 2 ROUNDS (w/ a partner, alternate stations) :30 Row…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…
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CrossFit – Thu, Oct 1
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 3:00 Row or Ski (easy pace) Then Into… 3 ROUNDS 30 Single Unders 10 Banded Lat Press Downs 8 Scap Pull Ups 10 Hollow Rocks 10 Supermans Then Into… 3 ROUNDS 3 Zombie Rope Climbs (Lay-Stand-Lay) 5 Knee Raises 5 GHDs to Parallel 5 AbMat…