Month: February 2021
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WOD March 30, 2017 (Thursday)
Read More: WOD March 30, 2017 (Thursday)Tabata: Hollow body and Superman holds *alternating* E2MOM: 12 minutes 5 Front squats at 70-75% of 1 rm For Time: 800 Meter Run 20 burpee pull ups 600 Meter Run 15 burpee pull ups 400 Meter Run 10 burpee pull ups *Cap: 23 minutes
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WOD March 29, 2017 (Wednesday)
Read More: WOD March 29, 2017 (Wednesday)Tabata: Hand stand push ups OR hand stand hold E3MOM: 12 minutes 2 Snatches at 90% of 1rm For Time: 50-40-30-20 Calorie row Double unders Push press 35/45 *Cap: 15 minutes
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WOD March 28, 2017 (Tuesday)
Read More: WOD March 28, 2017 (Tuesday)Tabata: Front rack weighted lunges alternating steps E2MOM: 10 minutes 4 Deadlifts at 70-75% of 1rm AMRAP: 9 minutes 5 Hang power cleans 95/135 10 Box jumps 20/24 15 Toes to bar
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WOD March 27, 2017 (Monday)
Read More: WOD March 27, 2017 (Monday)EMOM: 6 Minutes 3 Weighted pull ups or body weight pull ups E2MOM: 12 minutes 5 Back squats @ 75% of 1 rm =6 sets of 5 reps every 2 minutes For Time: 21-15-9 Lateral burpee over bar Over head squats Rx: 65/95, Rx+: 95/135
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Kettlebell Seminar 2017
Read More: Kettlebell Seminar 2017Saturday March 25th from 12:45pm – 2:15pm Kettlebell Seminar with Coach Cheri Bell! Coach Bell will have a clinic covering kettlebell movements. Everyone from the beginner to the well experienced will benefit from this class. If you don’t know the movements, you will learn them. If you know them, you will sharpen them. Coach Bell will…
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WOD March 24, 2017 (Friday)
Read More: WOD March 24, 2017 (Friday)Crossfit Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
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WOD March 23, 2017 (Thursday)
Read More: WOD March 23, 2017 (Thursday)EMOM: 6 minutes 1 Ring muscle up plus 3 dips E2MOM: 10 minutes 1 Hang power satch from mid thigh AND 1 from below the knee AMRAP: 12 minutes 200 Meter run 400 Meter row
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WOD March 22, 2017 (Wednesday)
Read More: WOD March 22, 2017 (Wednesday)EMOM: 6 minutes 5 Kettle bell sumo deadlift high pull Rx: 16/25kg 5 Goblet squats Rx: 16/24kg E2MOM: 12 minutes 1 Push jerk + 1 Split jerk @ 65-70% of 1rm push jerk For time: 50 Double unders 40 Pull ups 30 Wall balls 14/20 20 Alternating kettle bell snatches 16/24kg 10 Burpees
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WOD March 21, 2017 (Tuesday)
Read More: WOD March 21, 2017 (Tuesday)EMOM: 6 minutes 30 Second L-Sit hold (odd minute) 30 Second Plank hold (even minute) EMOM: 10 minutes Minute 1: 2 Thrusters at 60% of Clean & Jerk Minute 2: 1 Rope climb For Time: 20-16-12-8-4 Dumbell snatch, Rx:20/35, Rx+: 35/50 Jumping lunges Ab mat sit ups, Rx+: Toes to bar Time cap: 15 minutes
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WOD March 20, 2017 (Monday)
Read More: WOD March 20, 2017 (Monday)Tabata: Alternating Pistols *Score is total reps* E3MOM: 12 minutes 2 Back Squats at 90% of 1rm WOD: The Chief Max rounds in 3 minutes of: 3 Power cleans 95/135 6 Push-ups 9 Squats *Rest 1-minute* Repeat for a total of 5 rounds
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