WOD Blog

Conditioning Complete six rounds for time, with 3 minutes rest between each round of: 400m Run/500m Row (alternate every round) 25 Wall Balls (20#/14#) 10 Deadlifts (225#/153#)

Strength 4 Sets: A1. Strict Pull-ups x 6-8 (weighted if possible) Rest :60 A2. Bent Over Barbell Rows x 8-10 Rest :60 Conditioning Complete for time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Ring Muscle-ups Scale muscle ups to 5-4-3-2-1 or pull-ups x 2

Olympic Every 2 minutes for 16 minutes (8 sets): 1 Power Clean + 1 Squat Clean + Jerk Build to as heavy as possible with no misses. Conditioning Reps of 21-15-9 for time: Front Squat (135#/93#) Handstand Push-ups  

Partner WOD 20 minute AMRAP: 20 Kb Swings (60#/44#) 20 Over the Box Jumps (24″/20″) 250m row 20 Push Press (95#/63#) 20 Back squats (95#/63) Complete as many rounds + reps as possible, alternating exercises with your partner.

  CF Games Open Workout 17.2 Rx’d Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. M 50-lb. …

Friday March 3rd, 2017 Read More »

Strength/Stability 4 Sets: Front Squat x 5 @ 21×1 tempo (60-65-70-70% 1RM) Rest :45 50yd Bottoms Up Kettlebell Carry (25yds each arm) Rest :90 Conditioning 3 rounds – Each for time: 20 Wall Balls (30#/20#) 10 Burpees 20 Wall Balls 10 Burpees -Rest 2 minutes between each round

Strength Every :90 for 12 minutes (4 sets): Strict Press x 8 @ 60-70% 1RM or 7RPE Dumbbell Death March x 20 Steps Conditioning Complete for time: 1k Row Then 21-15-9 of: Toes-2-Bar Hang Power Cleans (135/93)  

Strength Back Squat A. Every 2 minute for 5 sets: Set 1: 5 Reps @ 65% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 1 Rep @ 90% B. One set of max reps @ 75% Conditioning 4 rounds for time: 40 Double …

Monday February 27th, 2017 Read More »

Partner WOD With a partner complete 10 alternating rounds (5 rounds each partner) for time of: 250m Row 20 Wall Balls (20#/14#) Post WOD Recovery RomWOD

CrossFit Open Workout 17.1 Rx’d For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box/Women use 35-lb dumbbell and 20-in box …

Friday February 24th, 2017 Read More »