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WOD Blog

CrossFit WOD, January 26, 2018

180126 Warm-up Warm up the DEADLIFT: HUZZAAAAHHHHH 25 Cal Row PVC Goodmorning PVC DL PVC Deads Deadlift (5 5 5 5 ) 4 min EMOM 5 DLS 315/225 Metcon (Time) 90 Double Unders 50 Deadlifts 225/155 90 Double Unders 50 Sit Ups 90 Double Unders 50 Cal Row

CrossFit WOD, January 25, 2018

180125 Metcon Accumulate 3:00min handstand hold facing the wall Perform 10 push ups every time you fall Rest 3:00min THEN Complete 2 Rounds: 5- strict pull ups 5-strict HSPU 10-kipping pull ups 10-kipping HSPU 15-shoulder taps 15-ring rows

CrossFit WOD, January 24, 2018

180124 BRING YOUR FRIEND Jan 24th!!! 6:15PM!! Warm-up 2 Rounds 50 Single Jump Ropes 25 Doubles PVC Split Jerk Split Jerk (3 3 3 3) 80% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 15 Pull Ups 15 S2OH 95/65 10 C2B 10 S20H 135/95 5 BMUs 5 S2OH 175/120

CrossFit WOD, January 23, 2018

180123 Warm-up DB Warm ups Front Squat (6 6 6 6 6) Going for speed 5 x 6 use 60% of 1RM 18.0 (Time) 21 – 15 – 9 DB Snatch Burpee* use new standards

CrossFit WOD, January 22, 2018

180122 Metcon Burpee Sprint Quad Game: Quadrants Pairs A1, B1 race to burpee numbers 4 Rounds It’s a game because it has Game in the title! Huzzah Metcon (Time) 4 Rounds 6 Bar Muscle Ups 8 DB Clean 14 OH DB Lunge

CrossFit WOD, January 19, 2018

180119 Warm-up 800m Run Front Rack Stretch PVC Power Clean Warm up Power Clean (4 4 4 4 ) 60/4, 65/4, 75/4, 80/4 Metcon (AMRAP – Rounds and Reps) 13 AMRAP 11 Front Squat 95/65 9 Power Clean 95/65 7 Chest to Bar

CrossFit WOD, January 18, 2018

180118 Warm-up 600M Run Banded Ham Stretch Partner Ham Stretch 1:00 T Spine 1:30 Couch Stretch Metcon 3 Rounds 1. L Sit :30 (two tries per round) 2. 1 – 12 SHSPU 3. 1-12 S Pull Up Metcon (Time) 400M Suitcase Carry (53/35) 25 HSPU 35 V Ups

CrossFit WOD, January 17, 2018

180117 Warm-up Tabata OHS x 8 PVC Pass Throughs, Gandalf Stretch Practice OHS Overhead Squat (5 5 5 5 ) @ 85% of 1RM Snatch Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

CrossFit WOD, January 16, 2018

180116 Warm-up 2 Rounds 500M Row 10 Arch to Hollow Sliders 2 x 10 Reverse Lunges Reverse V Ups PVC Good morning x 10 PVC DL Practice Deadlift (7 7 7 7 ) Start at 50%, 60%, 70%, 75% Metcon (Time) 30 – 20 – 10 Box Jump 24/20 Deadlift 225/155 T2B

CrossFit WOD, January 15, 2018

180115 Warm-up Warm Up: 750 M Row (divided) 6 Rounds Tabata Thruster (increase speed every 2 rounds) 12 Burpees (increasing speed) 2 Rounds 8 Airsquats 8 Box Jump DB Open Test (Time) 6 Rounds 8 DB Thruster (50/35) 8 Burpee Box Jump *20 min cutoff Push Press (10 10 10 ) 3 x 10 slightly…
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