WOD

02.10.18 SATURDAY

CrossFit METCON AMRAP 35 in Teams of 3: Row 5k or Run 5k Then remaining time Max Rounds of: 30 KBS (70, 53) 30 Walking Lunges (BW) 30 Push-ups Question of the Day What would the world be like if it was filled with male and female copies of...

02.09.18 FRIDAY

CrossFit WEIGHTLIFTING Box Front Squat (9 x 3 @63%, every 60s.) *Use a 13-15" Box, normal squat stance, sit back on box + explode up. BENCHMARK METCON "Karen" For Time: 150 Wall-Ball Shots, 20# / 14# Rx+:(Shoot for UB as long as possible). Question of the Day How do...

02.08.18 THURSDAY

CrossFit SKILL REVIEW - T2B + Static Hold *Between sets of T2B drills perform a static hold of your choice choosing between: - Handstand Hold (wall or freestanding) or OH KB Hold x 15s. - Ring Support or Box Support METCON AMRAP 18: 30 Calorie Row 20 Air Squats 16 DB...

02.07.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a) Barbell Rows: 4x6. Rest 60s 1b) Rollback Tricep Extensions: 4 x 10. Rest 60s. 2) Rope Climb Technique METCON 4 RFT: 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s. Rx+: (Legless Rope Climbs) BootCamp METCON 1: 16min EMOM Even: 8 T2B or...

02.06.18 TUESDAY

CrossFit METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks BootCamp METCON Team of 2 WOD: Partner A works, Partner B runs 200m or rows 250m Then alternate, Partner B works, Partner A runs/rows - Wall Balls - Med Ball Sit Ups...

02.05.18 MONDAY

CrossFit STRENGTH/SKILL 1: Power Clean (1RM) 2: Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. BENCHMARK METCON "Uncle Buck" EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3 Power Cleans...

02.03.18 SATURDAY

CrossFit METCON In teams of 3 AMRAP 0-20:00 30 Wallballs (20, 14) 30 Power Snatch (95, 65) 30 Lateral Burpees In teams of 3 AMRAP 20:00-30:00 Max Distance Farmer Carry (70, 53) Question of the Day If you were transported 400 years into the past with no clothes or...

02.02.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (9 x 3 @60%, every 60s.) 2b: Pull-up Scaling + Set-up. BENCHMARK METCON "Mr. Clean" For time: 21-15-9 C2B Pull-ups 9-7-5 Squat Cleans (155, 105) Rx+:(185, 125) Question of the Day What’s the weirdest thing a guest has done at...

02.01.18 THURSDAY

CrossFit STRENGTH/SKILL - T2B + Static Hold (15min Practice) Between sets of T2B drills perform a static hold of your choice choosing between: - Handstand Hold (wall or freestanding) or OH KB Hold x 15s. - Ring Support or Box Support METCON 10 RFT w. a partner, you...

01.31.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: DB Bench Press (4 x 8 ) 1b: Banded Pulldowns 4 x 15. 2: Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon BENCHMARK METCON "Rolling Stone" AMRAP 15: 21/18 Calorie Row 15 Hang Power Cleans (115, 75) 12 S20H (115, 75) 9 Burpee Box...

01.30.18 TUESDAY

CrossFit SKILL REVIEW Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. BootCamp METCON 3 Rounds: 200m...

01.29.18 MONDAY

CrossFit STRENGTH/SKILL 1: Overhead Squat (3RM. ) 2: Warm-up Deadlifts and Wallballs BENCHMARK METCON "Deadball V2" AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14) Question of the Day What would be the worst thing for the government to make...