CrossFit WOD, August 4, 2020

4 Aug 2020 Weightlifting Front Squat (3 reps EMOMx10 (50%)) Metcon Metcon (AMRAP – Rounds) 10 Min AMRAP 20 DU 1 Push-up 1 Bent Over Rows 20 DU 2 Push-up 2 Bent Over Rows 20 DU 3 Push-up 3 Bent Over Rows …and so on Class Clock Metcon 0-10 WU 10-13 Demo/Prep FS 13-23 Strength […]

CrossFit WOD, August 3, 2020

3 Aug 2020 Weightlifting Shoulder Press (E90S 2×3, 2×2, 2×1 (60,70,80%)) Tempo 41×1 This means the lowering phase is 4 seconds on each rep Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 Wall Walks** 12 WB Sit-ups (20/14) 18 Front Rack Lunges (115/75) [95/65] **scale 1 Pike Around the World; Alternate directions […]

CrossFit WOD, July 30, 2020

30 July 2020 Weightlifting Metcon (Time) 5 Min Row or Bike for Calories Then Perform 50 Burpees 40 Box Jumps 30 Squat Cleans* 20 Pistols 10 MU ***Sandbag Cleans; MBC; DB; BB 17 MIN FIRM CAP Scales: Pistols with Air Squats MU with Pullups or C2B Finisher Metcon (AMRAP – Reps) 5 RD :10 Mtn […]

CrossFit WOD, July 29, 2020

29 July 2020 Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 800 Meter Run 40 BS (95/65) [75/55] 400 Meter Run 25 BS (115/75) [85/65] 200 Meter Run 10 BS (135/95) [95/75] Each 200 meter run = 1 Rep Core Work Metcon 5 Min of Work Switch Movements every :30 Seconds Choose from […]

CrossFit WOD, July 28, 2020

28 July 2020 Weightlifting Shoulder Press (1RM ) 14 Minute to establish 1RM Metcon Metcon (Weight) 12 Min EMOM 10 Push Jerks 5/3 Ring Dips Score is the weight you lifted RX will require you to get all movements complete EMOM for the entire workout. Recommended weight = 50-60% of 1RM Scales for Dips = […]

CrossFit WOD, July 27, 2020

27 July 2020 Metcon Metcon (Time) 7 RD 5 Push-ups 5 Bent Over Rows 5 Power Snatches Then Immediately Perform 1RD 30 Lungesters (95/65)[75/55] 15 FIRM CAP Finisher Metcon (AMRAP – Reps) 5 RD :10 Front Squat (Metcon #) :50 Air Squat Class Clock Metcon 0-10 WU 10-15 WOD Demo/Prep 15-30 WOD 35-40 Finisher Prep […]

CrossFit WOD, July 23, 2020

23 July 2020 Metcon Metcon (Time) 120 Wallballs (20/14) EMOM = 4 DL (155/105) RX+ Karen EMOM = 4 DL (185/135) FIRM 16 MIN CAP This has the potential to be an aggressive time cap, choose wisely Accessory Work Accessory WK6 (Weight) 3 Sets: 10-20 Pushups 10-20 Rear Delt Flys 20 Step-ups Rest 90 Seconds […]

CrossFit WOD, July 22, 2020

22 July 2020 Metcon Metcon (Time) 2 RFT 24 Back Squats (115/75) [95/65] 10 T2B 24 Burpee Box Jumps (20/24) 10 T2B 14 Min CAP Scale: BS choose a # allowing you to perform this is 1-2 sets T2B – V-Ups; Straight Leg Raises BBJ – lower the box height so that you can jump […]

CrossFit WOD, July 21, 2020

21 July 2020 Weightlifting 1 Push Jerk + 1 Split Jerk (E2M for 4 Sets @80% ) Perform one push jerk and then one split jerk. work off your lightest lift Metcon Metcon (AMRAP – Rounds and Reps) 4 ROUNDS 3 MIN AMRAP 6 Pull-ups 8 DB Squats Rest :90 Seconds RX+ C2B Should be […]

CrossFit WOD, July 20, 2020

20 July 2020 Weightlifting Clean (1RM ) 20 Min Finisher Metcon (AMRAP – Reps) Tabata (8 Rounds) Slamballs (30/20) Class Clock Metcon 0-10 WU 10-12 Strength Demo 12-32 Strength 32-36 Finisher Demo 36-40 Finisher 40-45 Stretch 45-55 Cleanup