WOD 2017-02-24 (Friday) Deadlift

CrossFit A. Deadlift Warm up to 70% in 8 minutes. Then, 4 Rounds, for total time (16 min cap): 3 Deadlifts (80-85%) Run (200-400m) 2 min rest between rounds B. For time (15 min cap): 75 Wall balls (20#/14#) 50 Russian KBS (24 kg/16 kg) 25 Squat snatches (50%) C. Cobra/Child’s Pose, Pigeon, Calf Stretch […]

WOD 2017-02-23 (Thursday) Jumping Rope

CrossFit A. Jumping Rope Practice for 10 minutes. * First goal is to do 100 single unders unbroken, and staying in one spot. ** After that, you can start to work on double unders. ** First DU goal is to do 10x of 1-1-1-1-2 (i.e. 4 singles and 1 double under) ** Then, work your […]

WOD 2017-02-22 (Wednesday) Clean

CrossFit A. Clean Warm Up: 1 Power Clean + 1 Hang Squat Cleans + 1 Squat Clean @ 40%, 50%, 60% Work Sets: 3x 1 Squat Clean @ 70-85% Deload Sets: 2x Max Rep Hang Squat Cleans @ 70% * Rest 2 mins between max rep sets. * Timecap: 15 minutes B. CFGames Open WOD […]

WOD 2017-02-21 (Tuesday) Back Squat

CrossFit A. Back Squat Warm Up: 5 reps @ empty bar, 40%, 55%, 70% Work Sets: 4x 3 reps, increasing (aim for 90% of 1RM) Drop Sets: max rep unbroken Back Squats @ 65% and 55%, 2 min rest between rds B. 3 Rounds, for time: 800-600-400m Run 30-20-10 OH Lunges (95#/65#) Rest 1 min […]

WOD 2017-02-20 (Monday) Power Snatch

CrossFit A. Power Snatch High Pull + Power Snatch, 1+1 @ empty bar, 40%, 55%, 70% Power Snatch, 3x 1 rep @ 80% Low Hang Power Snatch, 3x 10 reps @ 50-70% B. 3 Rounds, for time: 9 Handstand push ups 15 Overhead squats (95#/65#) 21 Bar facing burpees C. Tricep smash, Overhead stretch * […]

WOD 2017-02-17 (Friday) Clean & Jerk

CrossFit A. Clean & Jerk 1x 2 @ 30%, 40%, 50% in 5 minutes Find a heavy double in 12 minutes. B. AMRAP in 4 min of: 4 Squat cleans (155#/105#) 4 Bar muscle ups Rest 1 mintute AMRAP in 4 min of: 4 Squat cleans (155#/105#) 4 Strict handstand push ups C. Hamstring stretch […]

WOD 2017-02-16 (Thursday) Rope Climb & Pistol Squats

CrossFit A. Rope Climb & Pistol Squats 7 minutes to accumulate up to 15 rope climb ascents. * Intermediate work on speed of each ascent. * Beginners work on reaching long. Rest 1 minute 3 Sets: 1 min max rep Pistol squats 2 min rest working on lower leg mobility B. For time (15 min […]

WOD 2017-02-15 (Wednesday) Deadlift

CrossFit A. Deadlift Find 3RM in 20 minutes. B. AMRAP in 8 min of: 12 Candlestick sit ups 8 Dumbbell thrusters (2x 45#/25#) 6 Chest to bar pull ups C. Hamstring smash * Extra work: 4 minutes to practice double unders. Goal is 100 reps unbroken. – – – – – – – – – […]

WOD 2017-02-14 (Tuesday) Hang Snatch, “Happily Ever After”

CrossFit A. Hang Snatch Hang High Pull + Hang Hang Snatch, 3x 1+1 in 5 minutes Hang Snatch, 10x 2 reps, EMOTM B. “Happily ever after” In teams of 2, for time: 8 Rounds of P1 – 8 DB OH lunges (45#/25#) + 8 DB power snatches (45#/25#) P2 – 40 Double unders Then, 400m […]

WOD 2017-02-13 (Monday) Front Squat

CrossFit A. Front Squats In 5 minutes: 1x 5 reps @ empty bar, 45%, 55% Find a heavy set of 3 reps in 10 minutes. At the 11th minute, do max reps @ 55%. B. AMRAP in 15 min of: 20 Russian kettlebell swings (24kg/16kg) 15 Toes to bars 10 Box jumps (30″/24″) C. Couch […]

WOD 2017-02-09 (Friday) Back Squat

CrossFit A. Back Squat In 3 minutes, warm up to 70% In 8 minutes, 4x 7 reps @ 75% Rest 1 min B. Push Jerk In 3 minutes, warm up to 60% In 8 minutes, 4x 7 reps @ 65% C. 4 Rounds, for time (12 min cap): 7 Front squats (135#/95#) 7 Push jerks […]

WOD 2017-01-05 (Thursday) Pull Ups & Wall Balls

CrossFit A. Kipping Pull Ups & Wall Balls EMOTM for 12 min, do: Odd – Kipping pull ups / Beat swings , 7 reps Even- 1 Set of unbroken Wall balls B. 4 Rounds, for time (24 min cap): 400m Run 20 Burpee box jump/step overs 20 Toes to bars C. Lat smash, lat stretch […]