WOD Friday 6/28/19

Posted on Posted in WOD

WOD “Sicko Mode” For time: 21/15 Row Calories 21/15 Assault Bike Calories 15/12 Row Calories 15/12 Assault Bike Calories 9 Row Calories 9 Assault Bike Calories — then — 21 Hang Squat Clean Thrusters, 135/95 lbs GENERAL One part cardio, one part barbell Athletes will complete all calories on the machines before moving to the […]

WOD Thursday 6/27/19

Posted on Posted in WOD

Lifting: 3-2-1 Deadlift WOD: “Shrute Farms” Complete as many rounds as possible in 14 mins of: Dumbbell Farmers Carry, 50/35 lbs, 100 m 30 AbMat Sit-ups Dumbbell Farmers Carry, 100 m 15 Deadlifts, 205/145 lbs GENERAL Deadlift focused two part workout Giving 20 minutes to build to heavy sets of 3-2-1 in the strength portion […]

WOD Wednesday 6/26/19

Posted on Posted in WOD

“Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs GENERAL Completing a Classic CrossFit benchmark workout today Compare scores to 8.17.18 OVERHEAD SQUATS Choose an overhead squat weight that you can complete in 1-2 sets each round If you’re on the fence, lighter and unbroken is the better option If […]

WOD Tuesday 6/25/19

Posted on Posted in WOD

“Water Break” AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row GENERAL Fast paced AMRAP 4’s today While the weights […]

WOD Monday 6/24/19

Posted on Posted in WOD

Lifting: 1 pause front squat + 1 front squat Build to a heavy single. WOD ” Jack Daniels” For time: Run, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups GENERAL Two part workout, going slow and heavy in part 1 and light and fast in part 2 Looking for “Jack Daniels” to take around 10-12 […]

Endurance WOD 6/23/19

Posted on Posted in WOD

6 rounds for time of: 15/12 Assault Bike Calories 18/15 Row Calories Run, 200 m Bigger classes- Partner up and have second person start at the top of the next minute when the first person gets off the bike.  

Wod Friday 6/21/19

Posted on Posted in WOD

“El Nino” For time: Run, 1 mi 50 Dumbbell Snatches, 50/35 lbs Weighted Run, 20/14 lbs, 400 m 30 Pull-ups 20 Burpee Box Jumps, 24/20 in GENERAL Looking for this chipper style workout to take no longer than 25 minutes RUN Modify to a distance you can complete in 8-10 minutes If unable to run: […]