Feb 1st Skill Metcon Hinshaw and Double under practice Metcon Metcon (AMRAP – Reps) 3min AMRAPs: Rope climbs Double unders KBS 53/35# Burpees Metcon (AMRAP – Reps) 3min AMRAPs: Rope get up + rope pull up Single unders KBS 35/26# Burpees
Month: January 2019
CrossFit WOD, January 31, 2019
Jan 31st Weightlifting Paused Front Squat (3-3-3-3-3) 3 sec pause at the bottom of the first rep of each set. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon (Time) 1000m Row 50 Wall balls 30 Banded pull ups
CrossFit WOD, January 30, 2019
Jan 30th Skill Metcon GHD review hip ext + sit ups While warming up deadlifts Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 15 Deadlift 225/155# 525m Run Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 15 Deadlift 155/115# 525m Run
CrossFit WOD, January 29, 2019
Jan 29th Weightlifting Bench Press (8-8-8-8-8) Metcon (Time) 5 Rounds: 6 Ring dips 12 DB snatch 50/35# 12 Pistols Metcon (Time) 5 Rounds: 6 HR push ups 12 DB snatch 12 Jumping lunges
CrossFit WOD, January 28, 2019
Jan 28th Weightlifting Clean Complex – 3 position pull (1-1-1-1-1) Hi Hang Clean Hang Clean Clean Metcon Metcon (Time) 9-6-3 Clean 185/135# 18-12-6 Box jump 24/20in Metcon (Time) 9-6-3 Clean 135/95# 18-12-6 Box jump 20/12in
CrossFit WOD, January 25, 2019
Jan 25th Weightlifting Farmer Carry Step Up (20-20-20-20) With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 6 Clusters 135/95# 12 Toes to bar Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 12 Wall balls 20/14#… Read more »
CrossFit WOD, January 24, 2019
Jan 24th Skill Metcon (AMRAP – Reps) Tabata Double unders Tibet Bike (Cals) Metcon (AMRAP – Reps) Tabata Single unders Tibet Row (Cals) Metcon Metcon (Time) 3 Rounds: 21 Burpee 15 Box jump 24/20in 9 Push up
CrossFit WOD, January 23, 2019
Jan 23rd Weightlifting Deadlift (8-8-8-8-8) Metcon 2k Row (Time) Max Effort 2k Row
CrossFit WOD, January 22, 2019
Jan 22nd Metcon Metcon (AMRAP – Reps) 24 min alt EMOM: 12 HSPU 100ft Sled 135/90# 15 GHDSU Start with a score of 24. Anytime you do not complete the reps within the minute subtract 1. Metcon (AMRAP – Reps) 24 min alt EMOM: 12 Push press 10 V-ups 100ft Sled 90/45# Start with a… Read more »
CrossFit WOD, January 21, 2019
Jan 21st Weightlifting Snatch (10-8-6-4-3-3-3) 15 minutes to build to a technically sound heavy triple. Metcon Metcon (Time) 8 Rounds: 125m Run 6 OHS 95/65# 12 Pull up Metcon (Time) 8 Rounds: 125m Run 6 Squats 12 Jumping Pull ups