Month: October 2023
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WOD July 25, 2019 (Thursday)
Read More: WOD July 25, 2019 (Thursday)Weightlifting: Power Snatch 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 15 Min AMRAP 300/250m Row 21 OHS 95/65 WOD: 15 min AMRAP 300/250m Row 21 OHS 135/95
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WOD July 24, 2019 (Wednesday)
Read More: WOD July 24, 2019 (Wednesday)Warmup: 9xEMOM 1 – 10 Box Step Ups 2 – 10 Kang Squats 3 – 20 Plank Shoulder Taps Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 80%+ WOD: For time 25, 20, 15, 10 Sit Ups *15 Power Snatch Each Round 65/95
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WOD July 23, 2019 (Tuesday)
Read More: WOD July 23, 2019 (Tuesday)WOD: 5 Rounds for time 25(M)/20(F) cal row *rest 1:1 WOD: 4 Rounds for Time 15 Deadlifts 225/155 25 Air Squats 50 DU rx+ WOD: 4 Rounds for Time 15 Deadlifts 275/185 25 Air Squats 50 DU
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WOD July 22, 2019 (Monday)
Read More: WOD July 22, 2019 (Monday)Warm-up: 4 x 10 Seated DB Press Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 80%+ WOD: 18 Min AMRAP 10 HSPU 15 Pull Ups 400M Run Rx+ 18 Min AMRAP 10 Strict HSPU 15 Strict Pull Ups 400M Run
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WOD July 19, 2019 (Friday)
Read More: WOD July 19, 2019 (Friday)Warm-up : 6xEMOM 1 – 30 sec Chinese plank facing up 2 – 30 sec Chinese plank face down Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 75%+ WOD: 3 RFT 800M Run 15 Deadlifts 205/145 10 Power Cleans
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WOD July 18, 2019 (Thursday)
Read More: WOD July 18, 2019 (Thursday)WOD: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. WOD: For Time 250(M)/200(F) cal row
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WOD July 17, 2019 (Wednesday)
Read More: WOD July 17, 2019 (Wednesday)Warm-up: 4 x 10 Seated DB Press Weightlifting: Strict Press+Push Press 6 x E2MOM 2 x 3+2 @ 60% 2 x 3+1 @ 65% 2 x 2+1 @ 70% Strict Press with Lower Body Lockout. No momentum in any kind WOD: 10 Min AMRAP 12 T2B 10 DB Thrusters 50/35 8 Pull Ups Rx+ 10…
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WOD July 16, 2019 (Tuesday)
Read More: WOD July 16, 2019 (Tuesday)Warm-up: Death by Shuttle Sprint 25M Shuttle Sprint – Cap 12 Min *Add one 25M sprint each round *Each sprint is only to the 25M, not back *Keep running 25M sprints until cap Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 100 American…
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WOD July 15, 2019 (Monday)
Read More: WOD July 15, 2019 (Monday)Warm-up: Tabata Beat Swings *Practice both bar and ring Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: 5xE3MOM 15 Pull Ups 15 Box Jump Overs 24/20 10 Power Clean and Jerk 155/105 Rx+ 5xE3MOM 15 C2B 15 Box Jump Overs 24/20…
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WOD July 12, 2019 (Friday)
Read More: WOD July 12, 2019 (Friday)Snatch: 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: For Time 3 Min AMRAP Hang Power Snatch 115/75 Rest :60 3 Min AMRAP Hang Power Clean Rest :60 6 min AMRAP 10 Push Press 10 Deadlift RX – 115/75. RX+ 155/105
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Hype Hitters – Sat, Oct 24
CrossFit One World – Hype Hitters GAME #1 (Weight) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
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CrossFit – Sat, Oct 24
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…
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CrossFit – Fri, Oct 23
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…