WOD

10.09.19 WEDNESDAY

10.09.19 WEDNESDAY

CrossFit BENCHMARK METCON "Rowing Randy" For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches Rx+:(95, 65)

10.08.19 TUESDAY

10.08.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Rope Climb (4 x 2-3) - Rx+: L-Sit Rope Climb- Rx: Legless Rope Climb1b: Dips (Strict Dips: 4 x 10-12) - Rx+: Ring Dips- Rx: Bar Dips BENCHMARK METCON "Nutshell" For time:25 Burpee Box Jumps (24, 20)50 S20H (135, 95)25 Burpee Box...

10.05.19 SATURDAY

10.05.19 SATURDAY

CrossFit METCON AMRAP 30 w. a partner:400 Meter Run20 Deadlifts (225, 155)400 Meter Run20 C2B Pull-ups400 Meter Run20 Alternating Pistols

10.04.19 FRIDAY

10.04.19 FRIDAY

CrossFit STRENGTH/SKILL 1a) DB Floor Press w. neutral Grip: 4 x 10-15.  1b) KB Hammer Curls: 4 x 10-15. . METCON Every 5:00 x 4 Sets:15 DB Push Press (50, 35) (neutral grip)15 Calorie Row (12 Cals Ladies)15 DB Hang Power Cleans (50, 35)15...

10.03.19 THURSDAY

10.03.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Wide Stance Box Squats (8 x 3 @65% of Back Squat) - Rx+: (use 25% of Max in chain weight w. 55% straight weight) 2: Hybrid Stance RDL (3 x 10) METCON AMRAP 8:21 KBS (70, 53)15 Goblet Squats (70, 53)9 Lateral Burpees Over the...

10.02.19 WEDNESDAY

10.02.19 WEDNESDAY

CrossFit BENCHMARK METCON "Abbate" For Time:Run 1 mile21 Clean and Jerks, 155#Run 800 meters21 Clean and Jerks, 155#Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 To learn more about...

10.01.19 TUESDAY

10.01.19 TUESDAY

CrossFit GYMNASTICS Pull-ups (Medium grip: 5 x 5.) METCON For time:40-30-20-10Push-upsAbmat Sit-upsDouble Unders x 3 (120-90-60-30)

09.28.19 SATURDAY

09.28.19 SATURDAY

CrossFit METCON In teams of 2:AMRAP 40:30 Power Cleans (135, 95)400 Meter Run30 T2B400 Meter Run30 Air Squats400 Meter Run

09.27.19 FRIDAY

09.27.19 FRIDAY

CrossFit STRENGTH/SKILL Bench Press (Build to a 1RM in 8-10 sets) BENCHMARK METCON "Surprise" For time:20-15-10-5Push Press (135, 95)Burpee Pull-ups

09.26.17 THURSDAY

09.26.17 THURSDAY

CrossFit STRENGTH/SKILL Box Squat (10 x 3 @60% of Back Squat 1RM) METCON EMOM 16:Minute 1: 5 High Box Jumps (30, 24)Minute 2: 10 Straight Leg RaisesMinute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)Minute 4: 30 Barbell Rows (95,...

09.25.19 WEDNESDAY

09.25.19 WEDNESDAY

CrossFit METCON AMRAP 30:Row 1kBike 1kRun 800 Meters Alternate Option:AMRAP 30:800 Meter Run50 Double Unders25 Power Snatch (75, 55)

09.24.19 TUESDAY

09.24.19 TUESDAY

CrossFit STRENGTH/SKILL 1) Push Press + Push Jerk + Split Jerk  (6 x 1 + 1 + 1 @80% of Push Press, every 90s.) Rx+: (Against single strand mini-bands @60% of Push Press) 2a) Rollback Triceps Extensions: 3-4 x 12-15. 2b) Inverted Rows - supinated grip: 3-4 x 12-15....