WOD June 27, 2018 (Wednesday)

Skill Work: Take 5 minutes and then choose either A,B, or C to establish a new baseline of unbroken reps

A: Max Unbroken Set Ring Muscle Up (AMRAP – Reps)
Establish a person best of unbroken ring muscle ups

B: Max Unbroken Bar Muscle Up set (AMRAP – Reps)
Establish a new unbroken set of BMUs

C: Max Unbroken Pull Ups (AMRAP – Reps)
Max Unbroken Pull Ups without coming off the bar

Weightlifting: Back Squat (3-3-3)
E3MOM of back squats. Start at 85% of your 1 RM for set 1 and build up to a new 3 rep max

WOD: For time -CAP 20 minutes

CrossFit – Wed, Apr 29

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

CrossFit One World