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Month: January 2019

CrossFit WOD, January 31, 2019

190131 Warm-up Warm Up Before work out do 10 reps with 50% weight as fast as possible Clean and Jerk (3 3 3) these are NOT unbroken work up to 3 sets ALL at 70% Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit WOD, January 30, 2019

190130 Warm-up Roll 10 Min Stretch Glutes and Hammies Stretch Pecs and Shoulders Metcon (Weight) 5 Supersets Parallette Hold X Side Lunge x 6/ea. Hold on parallel bars as long as possible each round. Side lunge back to center while holding KB. record weight used Metcon NFT 2 Rounds Hand Stand Hold :45 4 Turkish…
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CrossFit WOD, January 29, 2019

190129 Metcon (Time) 10 strict pull-ups 20 push-ups 30 squats Row 2,000 m 15 strict pull-ups 30 push-ups 45 squats Row 1,000 m 20 strict pull-ups 40 push-ups 60 squats Row 500 m Time Cap 40:00

CrossFit WOD, January 28, 2019

190128 Sandbag G2OS (5 5 5 5 5) Sandbag Ground to over the shoulder learning a new movement today. forget what you do with the barbell. work up to the best 5 rep you can perform StrongFit Special (AMRAP – Rounds) 4 Min AMRAP 4 Sandbag Squats 40′ Sandbag Carry *shoot to go unbroken **RX…
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CrossFit WOD, January 26, 2019

190126 Back Squat (5 5 5 5 ) 70, 75, 75, 85 Metcon (Time) 3 Rounds Row 500M 20 Toes to Bar 3/2 Wall Walk

CrossFit WOD, January 25, 2019

190125 Warm-up Warm Up DB Bench Press (5 5 5 ) do 3×5 at the same weight ish 3- 2 – X – 1 DB Bent Row (6 6 6) do 3 x 6 at the same(ish) weight Metcon (Time) 21 – 15 – 9 DB Power Clean and Jerk 50/35 Walking Lunges 50/35 Burpee…
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CrossFit WOD, January 24, 2019

190124 Warm-up Row 1000M Roll 8 Min (TFL, Glute, Calves, IT, Scapula) Quad Stretches, Banded Hip Stretches Plate Pinch Carry (1 1 1 1) Pinch plates and carry Hold one plate per hand down by sides and pinch plate in carry position. 4 reps total. Each rep is a 100′ walk (50′ down and back).…
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CrossFit WOD, January 23, 2019

190123 Warm-up Warm Up Hang Power Snatch (1 1 1 1) 2 Hang Power Snatch + 2 OHS 60, 65, 70, 75% of powersnatch Metcon (AMRAP – Reps) In 11 minutes do as many reps as possible. (X, 3X, 5X) 1 – 3 – 5 Over Head Squat, Hang Powersnatch, deadlift

CrossFit WOD, January 22, 2019

190122 Warm-up Warm up Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders in 8:00 go for max unbroken set Metcon (Time) 60 – 40 -20 Double Unders Wall Balls

CrossFit WOD, January 21, 2019

190121 Warm-up Walking Lunges, Inch worms, bear crawls Squatting with odd object Work on Swing to squat Sandbag Squat (8 8 8 8) Practice squatting with Sandbag No more than 4 x 8 Swing and Squat (Time) 4 Rounds (20 Min Cut Off) 20 Russian Swing to Squat (72/53) 20 Burpees to bar