WOD Saturday 2/24/18

WOD Saturday 2/24/18

CROSSFIT GAMES OPEN 13.1 (AMRAP – ROUNDS AND REPS) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target...

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WOD Friday 2/23/18

WOD Friday 2/23/18

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row     Crossfit Games Open 18.1 (Ages 16-54) (AMRAP –...

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WOD Wednesday 2/21/18

WOD Wednesday 2/21/18

STRENGTH Bench Press 3 sets of 8 Reps Normal Grip 2 sets of 8 Reps WIde Grip 3 sets of 8 Reps Narrow Grip All reps should be completed AHAP dependent on your grip, with a spotter.   WOD: 2 Rounds Row 400m 10 Reverse Lunge RT 95/65* 10 Step...

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WOD Tuesday 2/20/18

WOD Tuesday 2/20/18

Strength: Back Squat 32X1 5,5,4,4,3 (strict tempo – build slightly from last week’s loads) warm up into your 1st set… should start around 65-70% max   WOD: 7 min Amrap 4 Hang squat cleans 155/110 12 Chest to Bar Pull Up* rest 4 min 7 min...

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WOD Monday 2/19/18

WOD Monday 2/19/18

Strength: Deadlift 75% x 5 Reps 85% x 3 Reps 95% x 1 or mor Reps   WOD: Complete as many rounds and reps as possible in 20 minutes of: 50 Cal row 40 Wall Ball Shots (20/14 lbs) 30 Alternating Dumbbell Snatches (50/35 lbs) 20 Burpee Box Jump...

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WOD Saturday 2/17/18

WOD Saturday 2/17/18

40min cap For time: 30-25-15-10 reps for time of: Calorie Row( Rx women 21-18-10-7) 1) arm DB OHS 40/25 Rest 4 minutes, and then… For time: Row 400m 40 Burpee Pull Up Rest 4 minutes, and then… For Time 21-15-9 Power Clean 135/95 HSPU

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WOD Friday 2/16/18

WOD Friday 2/16/18

STRENGTH Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean Build over the course of the 8 sets to today’s heavy-ish 3 POSITION CLEAN Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground   WOD: 4 min AMRAP 15 SDHP...

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WOD Thursday 2/15/18

WOD Thursday 2/15/18

Gymnastics   WOD: In a 20 min period: For Time 10 Rounds 3 Hang Power Snatch 115/80 10/7 Push Up w release feet on 45# plate* rest 3 min For time: 50 Box-Facing Burpee Box Jump-Overs (24″/20″)

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WOD Wednesday 2/14/18

WOD Wednesday 2/14/18

STRENGTH DEADLIFT Wendler 5-3-1 Protocol (month 2) Use 90% of your 1 RM plus 10-20# to calculate the percentages for your lifts. Max Reps needs to be an all out 100% effort push. Leave nothing in the tank 80% x 3 Reps 85% x 3 Reps 90% x 3 Reps +...

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WOD Tuesday 2/13/18

WOD Tuesday 2/13/18

STRENGTH A)Snatch Balance x 6 Reps 30-40% Max Snatch B)Build up to 65-70% of 1RM Snatch then C)Every 90 sec for 6 Sets complete the following: 1 Snatch + 2 Overhead Squat continue building going for AHAP during your last few sets. If you new to...

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WOD Monday 2/11/18

WOD Monday 2/11/18

Strength: Back Squat 3,3,3,3,3… starting at 70% Max 30X0; (add load with each set and finish at 90% effort – not Max)   WOD: METCON 18.Zero at the 10 min mark complete 10 min AMRAP Ladder 1.1.2.2.3.3 and so on until the 20 min mark. Ground...

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