Month: February 2024
-
WOD December 13, 2016 (Tuesday)
Read More: WOD December 13, 2016 (Tuesday)Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes
-
WOD December 12, 2016 (Monday)
Read More: WOD December 12, 2016 (Monday)EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006
-
WOD December 9, 2016 (Friday)
Read More: WOD December 9, 2016 (Friday)EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx
-
WOD December 8, 2016 (Thursday)
Read More: WOD December 8, 2016 (Thursday)Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins
-
WOD December 7, 2016 (Wednesday)
Read More: WOD December 7, 2016 (Wednesday)EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate
-
WOD December 6, 2016 (Tuesday)
Read More: WOD December 6, 2016 (Tuesday)3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)
-
WOD December 5, 2016 (Monday)
Read More: WOD December 5, 2016 (Monday)Tabata kipping swings on the bar Squat clean 1-1-1-1-1 AMRAP-Total reps “Tabata Something Else“ Tabata Pull-Ups Tabata Push-Ups Tabata Sit-ups Tabata Air-Squats
-
WOD December 2, 2016 (Friday)
Read More: WOD December 2, 2016 (Friday)EMOM: 6 mins Handstand push up Back Squat 5-5-5-5-5 starting at 65% 1rm WOD: Tabata: Deadlifts Rx: 225/155 Tabata: Wall ball shots Rx: 20/14 lbs *Score is your combined reps for both Tabatas
-
WOD December 1, 2016 (Thursday)
Read More: WOD December 1, 2016 (Thursday)Tabata: Medicine ball clean Rx: 20/14, Rx + 30/20 lbs Power Clean 2-2-2-2-2 For time: 13 Rope climbs Time Cap: 11 mins
-
WOD November 30, 2016 (Wednesday)
Read More: WOD November 30, 2016 (Wednesday)EMOM 10 mins: Minute 1: Accumulate 30 seconds of either free standing or wall hand stand hold Minute 2: Accumulate 30 seconds of L-sit hold Push Press 5-5-5-5-5 start at 65% 1rm Three rounds for time: 800 Meter run 20 Overhead Squats 75/55 RX
Search
Popular Posts
-
CrossFit – Wed, Oct 28
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
-
Hypehitters
CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 rounds — Front Squat Warm-Up 30 seconds easy bike…
-
CrossFit – Tue, Oct 27
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Hollow Rocks 10 Walking Lunges (bodyweight) Then Into… (every minute for 4:00) MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups) MIN 2 → 20ft Walking Lunge with the…