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Month: October 2018

CrossFit WOD, October 31, 2018

181031 Warm-up General Class Warm Up 750M Row Ankle Shuffle Slider Medley Specific Workout Warm Up Halloween Trick or Treat (AMRAP – Rounds and Reps) Halloween WoD Trick-or-Treat 20 Min AMRAP On the board are post-it notes. Look under 3 post it notes, and that is your workout

CrossFit WOD, October 30, 2018

181030 Warm-up Warm Up Weighted Pull-ups (5 5 5 5) This is Pull Up Work for everyone – if you have a strict pullup then you do sets/reps and maybe weighted. If not we do progressions to get us better. Bent Over Row (12 12 12 12 12 ) prone rows w/ BB Metcon (AMRAP…
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CrossFit WOD, October 29, 2018

181029 The CrossFit Total (Total Weight)

CrossFit WOD, October 27, 2018

181027 Hang Power Snatch (3 3 3 3) 60, 65, 70, 75% Metcon (Time) 27 – 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Push Press 50/35 Burpee

CrossFit WOD, October 26, 2018

181026 Deadlift (5 5) work up to 20-80lbs heavier than WoD weight for 2 sets of 5 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit WOD, October 25, 2018

181025 Warm-up The Warm up Metcon Look Good in the Belly Area 2 Rounds Straddle Ups Stalder Press Bench Donkey Kick Straddle Hollow Body Rock Metcon (Time) Tabata Box Step Up 200M Farmer Carry 53/35 rest 2:00 Tabata Sit – Up 200M Farmer Carry 70/53

CrossFit WOD, October 24, 2018

181024 Warm-up Row 500 Slow Row 500 at WoD Pace Metcon (AMRAP – Reps) 10 EMOM: 1. Strict Chin Up 2. Strict Ring Dip *do same reps of each each round. ie 4 dips and 4 chin ups, recorded number = 4 Metcon (AMRAP – Rounds) 2:30 Rounds until Failure 500/400M Row 3 Muscle ups…
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CrossFit WOD, October 23, 2018

181023 Warm-up Barbell Warm up Cluster (3 3 3 3) Squat Clean + Thruster 1 Clean then 2 Thrusters use your max thruster as a percentage finder try to go as heavy as possible on the day Thruster (Weight) don’t record anything here unless you’re going from rack – this is just to see what…
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CrossFit WOD, October 22, 2018

181022 Warm-up The Warm Up Warm Up your brain by thinking about how awesome your costume could for our party on OCT 27!!! Metcon (AMRAP – Rounds and Reps) 2:00 to complete the following 20 WallBall Shot 20/14 50 Double Unders (75 Single Unders) Rx+ = 25 Wall Balls, 60 Doubles you have 2:00 to…
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CrossFit WOD, October 21, 2018

Muscle Up Clinic x 2 Metcon COME LEARN MUSCLE UPS