Strength Deadlift 6 sets of 2 - 6secs up, 6 secs down Set 1 - 45% Set 2 - 50% Set 3 - 55% Set 4 - 55% Set 5 - 60% Set 6 - 60% WOD 5 Rounds of 2min 25 Double Unders 6 Deadlifts (185/125) 25 Double Unders…
2019 10 14
2019 10 12
CrossFit Open 20.1 WOD 10 Rounds For Time of: 8 Ground To Overheads (95/65lb) 10 Bar Facing Burpees Time Cap: 15mins
2019 10 11
Active Recovery WOD 5 Rounds Not For Time 50ft Dumbbell (left, front rack) Overhead Walking Lunge 10 Sumo Deadlift High Pulls 50ft Dumbbell (right, front rack) Overhead Walking Lunge 10 Box Step Ups 50ft Double Dumbbell Farmers Carry 10 Goblet Squats (1 Dumbbell) Cash Out - 100 Abmate Sit Ups,…
2019 10 10
Skill Clean Complex On the 1min30sec x 6 sets 1 Clean Pull (from the ground) 1 Power Clean 1 Squat Clean Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 build, set 6 build WOD 5 Rounds For Time 200m Run…
2019 10 09
Strength Front Squat/Back Squat On the 2min30sec x 4 Sets Set 1 - 2 Front Squats Set 2 - 3 Back Squats @ 88% of Front Squat 1 Rep Max WOD AMRAP 7 Double Unders (PRACTICE!) on the minute to include the 0:00 (start) 5 Toes To Bar or Knee…
2019 10 08
Strength Bench Press 5 @ 50% 5 @ 60% 3 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% Super Set w/ 10 GHD Sit Ups or 10 Abmat Sit Ups WOD AMRAP 4 x 3 with 4mins rest between each round 15 Burpee Box…
2019 10 07
Partner WOD The Running 50's Teams of 2 Run 200m together Split 50 Box Step Ups (24/20) Run 200m together Split 50 American Kettlebell Swings (53/35) Run 200m together Split 50 Walking Lunges Run 200m together Split 50 Knee Raises Run 200m together Split 50 Push Press (45/35) Run 200m…
2019 10 05
Skill Pulling Gymnastics On The Minute x 10 - 5 Sets, Capacity Builder Minute 1 - 40 Double Unders Minute 2 - 6 Chest To Bar Pull UPs WOD 3 Rounds For Time 14 Single Arm Dumbbell Hang Clean/Jerk (50/35) - 7 right, 7 left 50 foot Single Dumbbell Front…
2019 10 04
Active Recovery WOD 25mins for Quality 15 American Kettlebell Swings LITE 30 Flutter Kicks 200m Row 15 empty barbell Bicep Curls (supinated)
2019 10 03