WOD

02.24.18 SATURDAY

CROSSFIT METCON For time with a partner: Buy in: 200 Double Unders Then, 100 Wallballs (20, 14) 100 Deadlifts (185, 125) 100 Lateral Burpees 100 Wallballs (20, 14) Cash-out, 200 Double Unders Rx+:(225, 155) Question of the Day What is your all time favorite television...

02.23.18 FRIDAY

CROSSFIT WOD METCON Alternate Option: 30 Minutes on the clock: 10 Minutes of Max Meter Row 10 Minutes of Max Distance Farmer Carries (70, 53) 10 Minutes of Max Distance Jog CROSSFIT OPEN WOD BENCHMARK METCON "Open 18.1" Question of the Day Are you in the...

02.22.18 THURSDAY

CrossFit SKILL REVIEW Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B METCON AMRAP 25 w. a partner: 20 SDHP (53, 35) 40 Walking Lunges (BW) 800 Meter Run or...

02.21.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1: Max Strict Pull Ups 2: Handstand Push-ups 3: Strict Chin-Ups 4: Push-ups METCON EMOM 20: Minute 1: 40 Double Unders Minute 2: 15/12 T2B Minute 2: 10 Calorie Row Minute 4: 15 Barbell Rows (135, 95) Minute 5: 10 Weighted Step-ups (24, 20) (45,...

02.20.18 TUESDAY

CrossFit WEIGHTLIFTING Power Snatch + Hang Snatch (5 x 1 + 1 @50-60%) - Rx+:(70% of 1RM Snatch) METCON 5 Rounds of: Row 500 meters 15 Air Squats 15 Power Snatch (75, 55) Rest 90s. Rx+:(95, 65) BootCamp METCON 4 Rounds 1min at each station KBS (44/35#) Box Jumps...

02.19.18 MONDAY

CrossFit STRENGTH/SKILL 1: Sumo Deadlift (1RM.) 2: Squat Thruster: Build to work weight BENCHMARK METCON "Green Light" For time: 15-12-9 Squat Clean Thrusters (135, 95) Burpee Box Jumps (24, 20) Rx+:(155, 105) (30, 24) Question of the Day What day of the week is your...

02.17.18 SATURDAY

CrossFit METCON For time w. a partner: 80 Curtis P's (95, 65) Run 2 Mile carrying medball (20, 14) (or a light sandbag) Question of the Day Which historical figure would you like to...

02.16.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (8 x 3 @66%, every 60s.) 2: Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. BENCHMARK METCON "Timebomb" In 12:00: 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (255, 165) Remaining time AMRAP: ...

02.15.18 THURSDAY

CrossFit STRENGTH/SKILL 1: Max Distance Farmer Carry in 5:00 2: Max Distance Front Rack Carry in 5:00 METCON 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Ball Slams Rest 2:00 BootCamp METCON Team of 2 2 Rounds For...

02.14.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (1RM. ) 1b: Banded Pulldowns: 4 x 10. METCON AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6: Single Arm Farmer Carry x 50 ft ea. AHAP 15 Banded Pushdowns 10 Barbell Rows (135, 95) Rx+:(Legless RC)...

02.13.18 TUESDAY

CrossFit SKILL REVIEW Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B METCON For time with a partner: 250 Double Unders 200 Walking Lunges (BW) 150 Abmat...

02.12.18 MONDAY

CrossFit STRENGTH/SKILL 1: EMOM) Back Squat (Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.) 2: Power Clean + Squat Clean: Work above metcon weight performing sets of 2. BENCHMARK METCON "Times 3" AMRAP 5: 3 Squat Cleans (135, 95) 6 Lateral Burpees Rest 2:00 AMRAP...