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WOD Blog

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

CrossFit WOD, January 19, 2019

190119 Warm-up Double Under Work (work from singles to doubles) Banded Ankle Shuffle Banded Double Arm Raise Wall Y’s Wall Cubans Push Press (20) work to heaviest 20 rep Metcon (Time) 30 Push Jerk 95/65 10 Box Jumps 20 Push Jerks 155/105 20 Box Jumps 10 Push Jerk 185/125 30 Box Jumps

CrossFit WOD, January 18, 2019

190118 Warm-up Warm up Snatch (3) 3 Snatches on third do 3 OHS 65%, 70%, 75% Metcon (Time) 12 – 8 – 4 Snatch (155/105) Overhead Squat (155/105) Chest to Bar Pull Up

CrossFit WOD, January 17, 2019

190117 Strict Toes-To-Bar (X) Warm-up Roll and Stretch Strict Chin-Ups (X) Handstand Push-ups (X) Superset these three strict movements. 5 Rounds doing the same unbroken reps per movement for each round, but each movement can have different reps

CrossFit WOD, January 16, 2019

190116 Warm-up warm up Bench Press (5 5 5 ) 3 – 2 – X – 1 use the same weight Metcon (Time) 90 Russian Kettlebell Swings 70/53 60 Burpees 30 Handstand Push Ups

CrossFit WOD, January 15, 2019

190115 Warm-up Warm Up Clean (3) work up to 90% for 3 reps Metcon (Time) 3 Rounds 12 Cleans 75/55 50 Double Unders 12 Push Press 75/55