WOD

Wednesday, February 21, 2018

Posted by on Feb 21, 2018 in WOD | 0 comments

With the open just a day away, those registered and looking to put in their best effort, it’s suggested that you begin to taper your efforts a bit. It’s good to keep moving but today should be 80% output at best. Tomorrow can be a light day with stretching and mobility in hopes of keeping muscles moving but no exertion. Friday, go after it like there’s only one shot at it. The best thing you can do for yourself at this point is ensure you get plenty of sleep and eat well to power your efforts. You’ve got all the strength you’re going to have. Skill work is...

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Tuesday, February 20, 2018

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Row 500m then Three slow rounds for quality: 15 Goblet Squats 2p/1.5p 10 V-Ups 5 Wall Walks 3 Strict Chest-to-Bar Pullups w/5 second negatives Skill / EMOM EMOM 12 Odds – 21/15 Cal Row 18/15 Cal Bike Evens – :30 sec of max Kipping Handstand Pushups Work on strict full ROM before trying to develop Kipping. It’s a safety issue and very important to have fundamental strength before adding the kip CrossFit Workout For time: (16 Min Cap) 50 Dumbbell/Kettlebell Snatch 50/35 40 Burpee Box Jump Overs 24/20 30 Squat Cleans 95/65 20 Burpee Chest-to-Bar Pullups 10 Strict Handstand Push...

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Saturday, February 17, 2018

Posted by on Feb 17, 2018 in WOD | 0 comments

20 Min AMRAP: (with a partner) 20 Wall Balls, 20 Box Jumps, 20 Burpees 30 Wall Balls, 30 Box Jumps, 30 Burpees 40 Wall Balls, 40 Box Jumps, 40 Burpees 50 Wall Balls • Max Calorie Row in Remaining Time

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Friday, February 16, 2018

Posted by on Feb 16, 2018 in WOD | 0 comments

Row 500m / Bike 1200m 3 rounds of: 5 Strict Toes-to-Bar 15 Kettlebell Swings 55/35 15 Kettlebell Goblet Squats 55/35 WOD Set up in front of a running clock from 0:00-30:00 and perform the following: On the 0:00 9-15-21 Dumbbell/Kettlebell Thrusters Left Arm 50/35 Dumbbell/Kettlebell Thrusters Right Arm 50/35 Pullups On the 10:00 21-15-9 Dumbbell/Kettlebell Snatch 50/35 Burpee Over Dumbbell (new standard) On the 20:00 Five rounds of: 25′ Left Arm Dumbbell/Kettlebell Overhead Walking Lunge 50/35 25′ Left Arm Dumbbell/Kettlebell Overhead Walking Lunge 50/35 60s Low Plank Hold Note: Scale as...

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Thursday, February 15, 2018

Posted by on Feb 14, 2018 in WOD | 0 comments

PreWOD – Row 500m then Three slow rounds for quality: 15 Goblet Squats 2p/1.5p 10 V-Ups 2 Wall Walks EMOM / Skill EMOM 12 Odds – 21/15 Cal Row Evens – 12 Kipping Handstand Pushups Scale HSPU as needed WOD AMRAP 14 of: 50 Wallballs 20/14 150 Double Unders 10 Burpee Bar Muscle Ups Note: 2x Burpee Pullups as needed

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Wednesday,February 14, 2018

Posted by on Feb 14, 2018 in WOD | 0 comments

Happy Valentine’s Day PreWOD – 500m Row / 30 Cal Bike Three rounds of: 2 Wall Walks 10 Walking Lunge Steps 10 Burpees EMOM / Skill EMOM 12 Odds – 10 Toes-to-Bar Evens – 12 Single Legged Squats Or Jumping Squats Note: Sub Kness-to-Elbows, Hanging Leg Raises, or 2x Situps as needed. WOD AMRAP 12 21 Squat Cleans 115/75 15 Push Press 115/75 9 Chest-to-Bar Pullups

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