WOD Tuesday 6/18/19

Posted on Posted in WOD

“HELEN” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups GENERAL Helen is a CrossFit Benchmark workout that should last somewhere in the 10-15 minute range Compare scores to 7.10.18 KETTLEBELL SWINGS & PULL-UPS Choose weights/variations that allow you to complete each set with no more than 1 break […]

WOD Monday 6/17/19

Posted on Posted in WOD

Lifting: 3×6 Back Squat (Building or same weight across) WOD: “Escape From Wonderland” 3 rounds for time of: 75 Double Unders 50 Air Squats 25/18 Row Calories GENERAL: Athletes will begin with 3 working sets of 6 back squats, building or staying at the same weight across Looking for a workout that takes no more […]

WOD Friday 6/14/19

Posted on Posted in WOD

“Rush Hour” Every 4 mins for 20 mins do: 14/10 Assault Bike Calories 10 Lateral Burpee Over Bars 5 Power Snatches, 135/95 lbs GENERAL 5 round interval workouts, with rounds starting every 4 minutes Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins LATERAL BAR BURPEES […]

Power Hour 6/14/19

Posted on Posted in WOD

Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 55% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1 at 95% 1RM Rest as needed between sets. 5×10 Back squat @55% Then- 3×10 BB GM 3x 12 Single leg elevated split […]

WOD Thursday 6/13/19

Posted on Posted in WOD

“Pharmacy” 5 rounds for time of: Walking Lunge, 100 ft 30 AbMat Sit-ups 12 Dumbbell Power Cleans, 50/35 lbs GENERAL Looking for this 5 round triplet workout to take no longer than 25 minutes (5 minute rounds) WALKING LUNGES Walking lunges are completed with no weight, only the bodyweight Back knee touches the floor on […]

WOD Wednesday 6/12/19

Posted on Posted in WOD

Lifting: 3 RM Thruster WOD “Chest Hair” For time: 25 Thrusters, 95/65 lbs Run, 400 m 25 Chest-to-bar Pull-ups Run, 400 m 25 Thrusters GENERAL Thruster focused two part workout on this Weightlifting Wednesday Looking for weights and variations in “Chest Hair” that allows athletes to complete the work in under 15 minutes CHEST TO […]

Power Hour 6/12/19

Posted on Posted in WOD

Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 55% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×3 at 85% 1RM Bench Press 1×1 at 95% 1RM Rest as needed between sets. 3×10 @55% Then: 3 sets 10 supine grip BB rows 20 db hammer curls […]

WOD Tuesday 6/11/19

Posted on Posted in WOD

“The Good Life” 3 rounds for time of: Row, 500 m 12 Burpees 21 Box Jumps, 24/20 in GENERAL: Looking for something we can complete in under 15 minutes (5 minute rounds) BOX JUMPS Must stand to full extension at the top of each rep BURPEE Standard burpees requiring chest to deck and full extension […]