WOD

03.09.19 SATURDAY

CrossFit METCON AMRAP 12 w. a partner:6 Bar Facing Burpees9 SDHP (115, 75)12 Hang Power Cleans (115, 75)*One athlete completes a full round a time.Rest 2:00AMRAP 12:6 Bar Facing Burpees9 Front Squat (115, 75)12/9 Calorie Bike (100 Meter Run)*One athlete completes a...

03.08.19 FRIDAY

OPEN 19.3 For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50-lb./35-lb. dumbbell, 24-in./20-in. box Time cap: 10 minutes

03.07.19 THURSDAY

CrossFit WEIGHTLIFTING 1: Deadlift + Power Clean + Squat Clean (8 x 2 + 1 + 1 @80% of Last Monday, every 90s.) 2: Squat Clean (1 Rep until you miss) METCON EMOM 16:MINUTE 1: 100 Ft. Heavy Farmer CarryMINUTE 2: 20 BW Walking LungesMINUTE 3: 30s RKC PlankMINUTE 4: 10...

03.06.19 WEDNESDAY

CrossFit STRENGTH/SKILL 1: DB Bench Press (4 x 8-10) 2: Weighted Pull-ups (Wide Grip: 4 x 2) METCON AMRAP 7:Row 250 Meters1 Rope Climb10 KBS (53, 35) Rest 60s AMRAP 7:Row 250 Meters10 Hand Release Push-ups10 Wall balls (20, 14) Rx+:(Legless Rope Climbs) (10 HSPU in...

03.05.19 TUESDAY

CrossFit GYMNASTICS EMOM 12:MINUTE 1: 15s Hollow HoldMINUTE 2: 15s Handstand HoldMINUTE 3: 15 Barbell RowsMINUTE 4: 50 Ft. OH KB Carry each side METCON For time:30 DB Push Presses (50, 35)60 Abmat Sit-ups90 Double Unders20 DB Push Presses50 Abmat Sit-ups100 Double...

03.04.19 MONDAY

CrossFit STRENGTH/SKILL Wide Stance Box Squats (3RM. Rest) BENCHMARK METCON "Gameday V2" For total time:30 Front Squats (155, 105)30 Lateral Burpees over the barRest 7:0030 Power Cleans (155, 105)30 Lateral Burpees over the bar

03.01.19 FRIDAY

OPEN 19.2 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar50 Double UndersSquat Cleans* *Round 1 - 15 @ 135# / 85#*Round 2 - 13 @ 185# / 115#*Round 3 - 11 @ 225# / 145#*Round 4 - 9 @ 275# / 175#*Round 5 - 7 @ 315# / 205# Time extends by 4-minutes time after completing...

02.28.19 THURSDAY

CrossFit STRENGTH/SKILL Deadlift + Power Clean + Squat Clean (10 x 2 + 1 + 1 @75% of Monday, every 90s.) METCON AMRAP 18 of:100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)100 Ft. Plate Push (45, 25)ORAMRAP 18:100 Ft....

02.27.19 WEDNESDAY

CrossFit GYMANSTICS CF Gymnastics Open Skills EMOM 7:30s of Skill Practice*Different skill that last week METCON Every 5:00 x 5 Sets:Row 400 Meters15 KBS (53, 35)30 Double Unders BootCamp STRENGTH/SKILL Three sets of:Heavy KB Sumo Deadlift x 8 repsRest 60...

02.26.19 TUESDAY

CrossFit STRENGTH/SKILL Push Press (Speed Push Press against band: 6 x 2 @ 65-70%) METCON 5 RFT:30/25 Calories Row15 T2B9 HSPU BootCamp STRENGTH/SKILL Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – 1-arm Strict Press(Left) x 8-10 reps Station 2 – 1-arm...

02.25.19 MONDAY

CrossFit WEIGHTLIFTING Deadlift-Clean Complex  1) Max Load in Complex of:3 Deadlifts2 Power Cleans1 Squat Clean*All done without removing hands from the bar BENCHMARK METCON "Elvis"  For time:30 Squat Cleans (185, 125) Rx+:(225,...

02.23.19 SATURDAY

FREE COMMUNITY WORKOUT METCON 3 Rounds of 2:00 on with a partner:2:00 of Box Jumps w. step down (24, 20)2:00 of KBS (53, 35)2:00 of Hand Release Push-ups2:00 SDHP w/ KB (53, 35)2:00 Abmat Sit-ups*One person works. Split however desired