Month: May 2018

CrossFit WOD, May 10, 2018

May 10th Weightlifting Front Squat (8-8-8-8) Back Squat (8-8-8-8) Metcon Metcon (AMRAP – Reps) 3 min AMARAPs: 5 DB Deadlift 75/50# into100ft farmer carry 1 Wall walk + 8 Pistols Row for cals Metcon (AMRAP – Reps) 3 min AMARAPs: 5 KB Deadlift 53/35# into 100ft farmer carry 1 Wall walk + 8 Jumping lunges… Read more »

CrossFit WOD, May 9, 2018

May 9th Gymnastics Metcon Core Circuit: Stir the Pots Land-mine twists T-twists Med-ball Wall Throw Metcon Metcon (Time) 21-15-9 Burpees onto plate 45# plate OH lunges

CrossFit WOD, May 8, 2018

May 8th Weightlifting Bench Press (8-8-8-8) Alternate with wall sit arm rotations Metcon Metcon (Time) 800m Run 20 Pull ups 40 Push ups 80 Squats 100 Double unders 80 Squats 40 Push ups 20 Pull ups 800m Run *20 minute cap Metcon (Time) 800m Run 20 Pull ups 40 Push ups 80 Squats 200 Single… Read more »

CrossFit WOD, May 7, 2018

May 7th Weightlifting Deficit Deadlift (Weight) Perform a deadlift while standing on a 4" rise (black 45 pound bumper). Deadlift (8-8-8-8) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit WOD, May 5, 2018

May 5th Gymnastics Weighted Pull-ups (5-5-5-5-5) If using bands try to use as little assistance as possible. Weighted Ring Dips (strict) (5-5-5-5-5) L1 use matador for dips first then try out rings. Metcon Metcon (AMRAP – Reps) 24 Minute Alternating EMOM: 10 TTB 125m Run 15 Wall balls Start with a score of 24. Each… Read more »

CrossFit WOD, May 4, 2018

May 4th Skill Metcon EMOM rotate between: Rowing Drills Double Under Drills L Sit Drills Metcon Metcon (Time) 100 DB snatch 75/50# *EMOM 4 burpees Metcon (Time) 75 DB snatch 50/35# *EMOM 4 burpees

CrossFit WOD, May 3, 2018

May 3rd Skill Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, May 2, 2018

May 2nd Gymnastics Metcon 14 Minute Alternating EMOM: 14 Pistols 2 Rope Climbs Metcon 14 Minute Alternating EMOM: 10 Modified pistols 3 Rope foot wrap + rope plus pull up Metcon Metcon (Time) 21-15-9 Deadlifts 225/155 OHS 135/95 *One barbell per athlete Metcon (Time) 21-15-9 Deadlifts 135/95# Wall balls 20/14#