WOD Blog

Strength Back Squat A. 15 minutes to work up to todays 1RM B. 2 x 10 @ 75% of 1RM Conditioning Reps of 21-15-9 for time: Front Squats (135#/93#) Pull-ups Box Jump Overs (24″/20″)    

Partner WOD “14.4 x 2” With a partner, complete 2 rounds of the 2014 CrossFit Open WOD 14.4 for time. 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Cleans (135#/93#) 20 Muscle-ups (Scale with Bar Muscle ups or C2B Chin-ups) Only one person working at a time while the other rests. 30 minute …

Saturday October 1st, 2016 Read More »

Olympic Every 2 minutes – 6 x 3 Position Hang Snatch (High Hang + Mid Hang + Low Hang) Conditioning Complete 3 Rounds for total time: 30 KB Swings (60#/44#) 15 Handstand Push-ups 400m Run -Rest 2 minutes between rounds-

Strength A1. 3 x 10 Strict Chin-ups (Use as little assistance as possible, but as much as needed to complete 10 quality reps) A2. 3 x 10 Romanian Deadlifts @ 32×1 Tempo (Use 30-35% of Deadlift max) A3. 3 x 20 Russian Twists w/ KB Conditioning 2k Row for time – leave nothing in the …

Wednesday September 28th, 2016 Read More »

Strength/Skill 15 minute EMOM: Minute 1 – 5 Push Presses starting at 50% of 1RM – add ~5% each set Minute 2 – 8-12 Unbroken Toes-2-Bar / Scale with 15 straight leg ABMAT Sit-ups Minute 3 – Rest Conditioning 10 minute AMRAP: 10 Hang Power Cleans (135#/93#) 50 Double Unders/100 Single Unders

Strength Back Squat 2 x 5 @ 50-60% of best 2 rep from last week 2 x 3 @ 70%-80% of best 2 rep from last week 4 x 1 @ 90% + of best 2 rep from last week (building each set) Complete each set every 90. Conditioning 5 rounds: 10 Burpees 10 Box …

Monday September 26th, 2016 Read More »

Partner WOD Part A. 12 minute AMRAP- Partners alternating rounds of: 15/12 calorie Row 9 Burpees -rest 6 minutes- Part B. 12 minute AMRAP – Partners alternating rounds of: 9 Thrusters (115/83) 9 C2B Pull-ups

Skill/Midline 2x: 1:00 Plank (weighted if possible) 15 plate raises Max Handstand Hold/scale Max pike hold with feet elevated on box Conditioning “Jack” 20 minute AMRAP: 10 Push Press (115#/78#) 10 Box Jumps (24″/20″) 10 Kb Swings (70#/53#)

Endurance 2 x 5 minute Row for Max Distance Rest 5 minutes Conditioning For time: 50 Wall Balls (20/14) 800m Run 50 Wall Balls