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Month: August 2018

CrossFit WOD, August 31, 2018

180831 Warm-up Work on double unders 4:00 PVC Mobility and demonstration 50′ Spider man crawl 10 x Cubans, Y’s, T’s Bench Press (5 5 5 5) work up to 2 x 5 @ 80% Shoulder Press (5 5 5 5 ) 70, 75, 80, 85 Metcon (Time) 1000M Row 20 Box Jump Overs 30/24

CrossFit WOD, August 30, 2018

Warm-up 3 Rounds 3 TGUs ea. (use no weight if necessary) 24′ Spider man Crawl 20 SL KB Touches Metcon 3 Rounds :45 Tuck Hold Parallettes :45 Superman :45 Hollow Hold :45 Ring Row :45 Gymnastics Crunch

CrossFit WOD, August 29, 2018

180829 Warm-up Run 800M All the PVC Warm Up and stretching with CJ and SN Clean and Jerk (5 5 5 ) 60% Snatch (5 5 5) 65% Metcon (Time) 2 Rounds 50 Situps 30 Clean and Jerk (95/65) 10 Snatches (75/55)

CrossFit WOD, August 28, 2018

180828 Metcon (Time) Deathly Chipper 100m walking lunge 100 push-ups 100 medicine-ball cleans 20/14 100 pull ups 100m walking lunge

CrossFit WOD, August 27, 2018

180827 Warm-up 6 Rounds Tabata Air Squat 4 Rounds Tabata Push Press PVC 2 Rounds 5 High AP Jumps 5 Thrusters w/ BB Thruster (3 3 3 ) work up to 3 @ 90% thruster from the rack Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM until failure 7 Thrusters (75/55 lb) 7 Pull-Ups…
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CrossFit WOD, August 25, 2018

180825 Warm-up Final Mars Invasion

CrossFit WOD, August 24, 2018

180824 Warm-up DL Warm Deadlift (4 4 4 4 4 4 4 4) 8 Min EMOM @ 65%-75% Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 Deadlifts 185/125 30 Wall Balls 20/14

CrossFit WOD, August 23, 2018

180823 Warm-up 3 Rounds 200 M Run 12 Walking Lunge to Ham Stretch 50 Single Unders *stretch after class! Metcon (Time) Mini Triathlon-ish 2k Row 1 Mile Row 300 Double Unders this is just like our other monostructural pieces but instead of intervals today is three different movements.

CrossFit WOD, August 22, 2018

180822 Warm-up Plate Jumps 3 x :30 Tall Box Jumps (onto plates if necessary) (land with straight legs) Line Drills Movement Standards Demo Movement Practice K2E are really hard if you do them FOR REAL. And jumping pull ups also get pretty tough. Do this as written don’t make it harder. The RX is what…
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CrossFit WOD, August 21, 2018

180821 Warm-up 3 Rounds Row 10/8 Calories (increase pace with each set) 6 Single arm KB Press/arm 12 AKBs Push Press (6 6 6 ) 75, 80, 85% superset with weighted strict pull ups increase weight on pull ups if possible, scale to most difficult strict movement possible. Weighted Pull-ups (4 4 4 ) Metcon…
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