July12020 Back Squat (8-8-8-8) E3MOM for 12 Minutes: 8 Back Squats 40%+ and 12 DB Thrusters (Immediately move from the Back Squat to the thruster). Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds of 3 minutes on, 1 min rest to AMRAP the following. After each minute rest, pickup where you left off in… Read more »
Month: June 2020
CrossFit WOD, June 30, 2020
063020 Skill Metcon 5 sets of 10 False Grip Ring Rows 10 DB Hang Power Cleans 20 Russian Twists Metcon Metcon (Time) 43 Medball Cleans 20/14 then 2 Rounds of 25 Deadlifts 135/95 25 Toes to rings 50 Double Unders then 2 rounds of 18 Deadlifts 185/125 18 medball abmat situps 20/14 100 Single Unders… Read more »
CrossFit WOD, June 29, 2020
062920 Weightlifting Metcon (Weight) E2MOM for 14 minutes Odd minutes – 5 push press Even minutes – 10 box jumps Metcon Metcon (Time) 27-21-15-9: Row for calories Burpees
CrossFit WOD, June 26, 2020
06262020 Gymnastics Weighted Pull-ups (5-5-5-5) Complete 45 second hollow hold after each working set Metcon Metcon (AMRAP – Reps) 21 minute EMOM rotating across three stations- 1. 60 Double Unders 2. 20 V-ups 3. Max Handstand Pushups Score is total HSPUs. You can only score HSPUs if you complete the work required in the previous… Read more »
CrossFit WOD, June 25, 2020
06252020 Weightlifting Front Squat (4-4-4-4) First rep has a 4 second pause in the bottom of the squat. First set is 65% 1RM Clean Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 2-4-6-8-etc…climbing ladder of – Row for Calories – Squat Cleans 95/65 Metcon (AMRAP – Reps) 12 minute AMRAP 2-4-6-8-etc…climbing ladder of – 20ft… Read more »
CrossFit WOD, June 24, 2020
06242020 Weightlifting Bench Press (6-6-6-6) Metcon Metcon (5 Rounds for reps) 5 Rounds: 125 meter run 10 pushups 125 meter run 10 ball slams 50/25 2 minute rest Work your ass off to earn that rest Metcon (5 Rounds for reps) 5 Rounds: 125 meter run 10 pushups 125 meter run 10 v ups 2… Read more »
CrossFit WOD, June 23, 2020
06232020 Metcon Metcon (Time) 30 reps of Calories on Machine Pullups burpees box jumps Single leg toes to bar calories on machine DB single arm push press 50/35 (15ea) dB snatch (15ea) Russian twists with DB jumping lunge while holding DB The workout must be completed in order. Metcon (Time) 30 reps of Cal Machine… Read more »
CrossFit WOD, June 22, 2020
06/22/2020 Weightlifting Deadlift (7-7-7-7) Metcon Metcon (Time) 8 rounds for time 15 Wall Balls 20/14 15 KB Swings 53/35 15-min CAP Metcon (Time) 8 rounds for time 15 Wall Balls or goblet squat 15 Box jumps/steps 15-min CAP
CrossFit WOD, June 19, 2020
Big Floyd “BIG FLOYD” (Time) For Time 800 meter Run 25 Deadlifts (135/95 lb) 25 Burpees 800 meter Run 25 Squat Cleans (135/95 lb) 25 Burpees 800 meter Run 25 Push Presses (135/95 lb) 25 Burpees 800 meter Run 25 Clusters (135/95 lb) 25 Burpees 800 meter Run Metcon (Time) For time 400 Row 25… Read more »
CrossFit WOD, June 18, 2020
061820 Weightlifting Shoulder Press (8-8-8-8) Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs 1. Dball Over Shoulder 70/50 2. Machine for Cals 3. Handstand Walk / Wall Climbs 4. TGUs 40/25 (DB) 90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can. Metcon (AMRAP –… Read more »