Month: January 2018
-
WOD January 5, 2017 (Thursday)
Read More: WOD January 5, 2017 (Thursday)E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Push Press @ 65% of your 1 RM For Time: 2 Rounds 800m Run 100 Ab Mat Sit Ups 50 Jumping Air Squats
-
WOD January 4, 2017 (Wednesday)
Read More: WOD January 4, 2017 (Wednesday)EMOM: 10 Minute Complex 1 Squat Clean + 1 Front Squat + 1 Push Jerk (equals 1 complete complex) @ 50-55% of 1 RM Front Squat For Time: 21-15-9 Deadlift 225/155 Rx Pull Ups
-
WOD January 3, 2017 (Tuesday)
Read More: WOD January 3, 2017 (Tuesday)Tabata Pull Ups -Rx+ Chest to Bar pull ups Score is the lowest round out of all eight E2MOM (every 2 minutes on the minute) 10 Minutes: 5 Bench Press @ 65% of 1RM AMRAP: 12 Minutes 8 Burpees 16 Alernating Kettlebell Snatch Rx: 35/53lbs Rx+: 53/70lbs 32 Double Unders
-
WOD January 2, 2017 (Monday)
Read More: WOD January 2, 2017 (Monday)E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Back Squats @65-70 of 1RM AMRAP: 14 Minutes 21 Calorie Row 15 Over Head Squats 65/95 Rx 9 Toes to Bar
-
Fitness Wave
Read More: Fitness WaveFitness Wave Body Fat Testing & Calorie Measuring – January 6, 2017 We all know that nutrition is key in making the body compositional & performance changes we want to see. But in order to make a change its important to know where we are starting at and how much we need in terms of…
-
WOD January 31, 2017 (Tuesday)
Read More: WOD January 31, 2017 (Tuesday)EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar
-
WOD December 30, 2016 (Friday)
Read More: WOD December 30, 2016 (Friday)Skill work: Muscle-ups: max consecutive effort For time: 1000 Meter Row and then… 17 Goblet squats 24/16 Kg 17 Toes to bar 17 Russian KB swings 24/16 Kg 17 Burpee pull up 17 Box jumps and then… finish with 1,000 meter row Time Cap: 20:17
-
WOD December 29, 2016 (Thursday)
Read More: WOD December 29, 2016 (Thursday)Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups
-
WOD December 28, 2016 (Wednesday)
Read More: WOD December 28, 2016 (Wednesday)Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…
-
WOD December 27, 2016 (Tuesday)
Read More: WOD December 27, 2016 (Tuesday)Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75
Search
Popular Posts
-
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…
-
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…
-
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…