WOD

07.04.19 THURSDAY

CrossFit BENCHMARK METCON "1776" IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE.  KETTLEBELL SWINGS  BOX JUMPS   AIR SQUATS PUSHUPS  BURPEES PULL-UPS  SITUPS  CALORIES ROWED  DOUBLE UNDERS  WALL BALLS   SLAM BALLS  DUMBBELL PUSH PRESS 

07.02.19 TUESDAY

CrossFit METCON 10 RFT: 5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips) 10 Bar Dips 15 Barbell Rows (95, 65) Rest 60s Then, Rest 5:00 and complete 5 Rounds, not for time: 20 Banded Pull-aparts (underhand grip) 20 Banded...

07.01.19 MONDAY

CrossFit STRENGTH/SKILL Barbell Glute Bridge (4 x 6-8) BENCHMARK METCON "Timebomb" (AMRAP - Reps) In 12:00:50 Wallballs (20, 14)40 Burpees over the Bar30 Deadlifts (255, 165)Remaining time AMRAP:  Wallballs Rx+: (315,...

06.28.19 FRIDAY

CrossFit STRENGTH/SKILL Bench Press (5-4-3-2-1+) METCON EMOM 20:Minute 1: 15 Hollow RocksMinute 2: 12 Ring RowsMinute 3: 10 Box Jumps w. step down (24, 20)Minute 4: 100 Ft. Bear Crawl

06.27.19 THURSDAY

CrossFit STRENGTH/SKILL 1) Back Squat (Rep Scheme below) 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. 2a) Power Snatch: 3 x 32b) T2B: 3 x 3-5. 2c) Wallballs: 2 x 10.  BENCHMARK METCON"Nor’easter" AMRAP 15:5 Power Snatches (115, 75)10 T2B15 Wallballs (20, 14) Rx+:(135,...

06.26.19 WEDNESDAY

CrossFit STRENGTH/SKILL Skill Work Set-up + Review Options: Ideas:Light Oly WorkGymnastics Static HoldsGymnastics MovementsCyclical Work ie. row, run, bikeDouble UndersBody Composition Work BENCHMARK METCON GOAT WOD (AMRAP - Reps) EMOM 20:ODD MINUTES: GOAT #1 x 30-40s...

06.25.19 TUESDAY

BENCHMARK METCON "Helen" 3 Rounds for time of:  400m Run  21 Kettlebell Swings, 53# / 35#  12 Pull-ups

06.24.19 MONDAY

CrossFit STRENGTH/SKILL Front Squat ( 5-4-3-2-1+.) METCON "Freshmen V2" AMRAP 7:7 DB Power Cleans (50, 35)7 DB Thrusters (50, 35)

06.22.19 SATURDAY

CrossFit METCON In a 30 Minute Window in Teams of 3: Buy In: 1800m Run(Each athlete runs 3 x 200m) Remaining time AMRAP:30 Wallballs (20, 14)30 DB Alt. Snatches (50/35)30 Abmat Sit-ups

06.21.19 FRIDAY

CrossFit GYMNASTICS Handstand Push-ups (See levels below) – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30 Kipping) – L2: (Accumulate 20 to 1-2 Abmats) – L1: (Accumulate 30-50 Box Push-ups) METCON AMRAP 12: 40...

06.20.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (3 x 5 @80%) 2: Squat Clean (6 x 1) METCON EMOM 16:Minute 1: 10 Romanian Deadlifts (AHAP)Minute 2: 10 Goblet Box Squats (AHAP)Minute 3: 10 Air Squat JumpsMinute 4: 180 Ft. Asymmetrical Carry (switch sides at 90...