Results For Category: "WOD"

Wednesday’s WOD 6-29-16

Group Warm Up Metcon 1 Mile Run *Rest 5 Minutes* 5RFT 5 Strict HSPU 7 Strict Pull Ups *two scores: mile time and the time…

Tuesday’s WOD 6-28-16

Skill- Rope Climbs Metcon 1k Row Buy In 5RFT 10 Deadlifts 185/125 15 Abmats L2- 155/105 L1- 750m, 135/85 or… Endurance Group Warm-up then.. 4x800m…

Monday’s WOD 6-27-16

Group Warm Up Strength Bulgarian Split Squat (using DB’s) 4×8 each leg *This is a unilateral (single leg) movement, while most weightlifting exercises in CrossFit…

Friday’s WOD 6-24-16

Group Warm Up Skill Prowler Push 5x25m *climbing in weight, but the pace should be kept closer to a sprint tempo. Each effort should be…

Thursday’s WOD 6-23-16

Group Warm Up Skill Tabata (8 rounds, 4mins) :20 second hollow rock/ :10 superman hold Metcon: 12-9-6 Muscle Ups Burpee Box Jumps 24/20 L2- C2B/Regular…

Wednesday’s WOD 6-22-16

Group Warm Up For Time 800m Run 50 Double Unders 40 Walking Lunges (R/L=2) 40 GHDSU 40 Walking Lunges 50 D.U. 800m Run L2- 50…

Tuesday’s WOD 6-21-16

Strength Pause Front Squats (2 second pause in the bottom) 5×2 *60-75% of 1RM for all sets. The purpose of the pause is to emphasize…

Monday’s WOD 6-20-16

Group Warm Up Strength – 15mins 5×5 Strict Pull Ups Metcon: 3RFT 400m Run 21 Kettlebell Swing 1.5/1 12 Toes To Bar L2- 1/12kg, K2E…

Friday’s WOD 6-17-16

Strength Work up to a heavy 1RM of the following complex 1 Hang Power Snatch + 1 Power Snatch *The goal of this┬ácomplex is to…

Thursday’s WOD 6-16-16

Group Warm Up AMRAP 12 Run 200m 10 Pistols alt 15 Abmats L2- Pistols to a box/holding a plate L1- 15 Air Squats Group cool…