WOD Tuesday 1/9/18

WOD Tuesday 1/9/18

STRENGTH For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 1 minutes, for 4 minutes (4 sets): High...

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WOD Monday 1/8/18

WOD Monday 1/8/18

Strength: back squat Set – 1. x 5 reps @ 60% Set – 2. x 3 reps @ 75% Set – 3. x 1 rep @ 85% Set – 4. x 3 reps @ 85% Set – 5. x 2 reps @90% Sets – 6-8. x 6 reps @ 80% Set – 9. x 4

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WOD Saturday 1/6/18

WOD Saturday 1/6/18

WOD: …at the 0:00 4 Rounds 30 Double Under* 10 Burpee 6 Ground to OH 135/95 *50 single …at the 10:00 4 Rounds 15 Box Jump 24/20 20 Wallball 20/14 …at the 20:00 4 Rounds 15/12 Cal Row 10 Power Snatch 75/55 …at the 30:00 4 Rounds 200m Run 15...

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Strength: Back squat 2 x 6 @80%   WOD: 3 Cycles for max reps 90 sec max reps Toe to bar Rest 30 sec 90 sec max reps Shoulder to OH 135/95 Rest 30 sec 90sec max cal Airdyne Rest 30 sec Repeat….

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WOD Wednesday 1/3/18

WOD Wednesday 1/3/18

Strength: deadlift 1RM   WOD: CROSSFIT GAMES OPEN 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap   CROSSFIT GAMES OPEN 17.5 SCALED 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40...

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WOD Tuesday 1/2/18

WOD Tuesday 1/2/18

Strength: 20-25min CAP Snatch Complex 2 sets of 6 Snatch Balance at 30-50% Max Snatch then 4 sets 3 Position Snatch (Hang mid thigh , 2″below knee, floor) about 70-80% of 1 RM then 6 sets building from your previous lifts 1 Full Squat Snatch + 1...

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WOD Saturday 12/30/17

WOD Saturday 12/30/17

Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run immediately followed by… Three rounds of: 5 Renegade Row* 40/25 10 SDHP with KB 70/55 10 KB Goblet Weighted Forward Lunges 70/55 immediately followed by… 500 Meter Row...

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WOD Thursday 12/28/17

WOD Thursday 12/28/17

Strength: EMOM for 10 min with minimal weight increase Hang Power Clean + Low Hang Power Clean + Power Clean   WOD: Row 200m 15 Box Jump 30/24″ 50′ DB Bear Crawl 40’s/25’s 20 Russian KB Swing 70/55 Row 200m 20 Russian KB Swing 50′ DB Bear...

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WOD Tuesday 12/26/17

WOD Tuesday 12/26/17

Strength: 2RM push press   WOD: CROSSFIT GAMES OPEN 16.4 AND 17.4 (AMRAP – REPS) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups   CROSSFIT GAMES OPEN 16.4 AND 17.4 SCALED...

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