Entries by Kaitlyn Eggers

W.O.D 23.5.18

Crossfit WOD Skill: Squat clean E2MOM 20 3 Squat clean, add load each set until failure. Cashout: Tabata burpees Strength & Accessory WOD Strength: Bench Press 3*70%; 3*80%; +3*90% 3RM Deadlift 3*70%; 3*80%; +3*90% 3RM Accessory: One Arm KB FR squats 3*8-12 Weighted Plank 4*30-45sec*Max weight Gymnastics *Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course […]

W.O.D 22.5.18

Crossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon: for time: 400m run 20 Wallball 20 HSPU 20 Box jump 20 T2B 20 Calorie Row 20 OH lunge 25/15 400m Run Athlete must start and end with 400m run, stations in middle can be done in any order. Olympic weightlifting WOD 15 min to find […]

W.O.D. 21.5.18

Crossfit WOD Strength: Backsquat 5x5xE.W Backsquat 5x5x90% Backsquat find 3RM Same as C Same as C   MetCon: for Reps Ascending ladder 12 minutes 5-5-5, 10-10-10… Wall balls Pushup T2B Strength & Accessory WOD Strength: Strict Press Back Squat 3*70%; 3*80%; +3*90% 3RM (90%1RM) Accessory: KB Pendlay Row 3*8-12 Push Ups (feet on bench) 3*10-15 […]

W.O.D 19.5.18

Crossfit WOD Strength: Shoulder press 5x5xEW Shoulder press find 5RM Find 1RM push jerk MetCon: 100 ring dips for time EMOM perform 5 pull-ups

W.O.D 18.5.18

Crossfit WOD Strength: Deadlift 5x5xEW Deadlift 5x5x95% Romanian Deadlifts 4×8-12×50-75%DL MetCon: Partner WOD 400m farmer carry 24/16 60 one arm KB pushpress 100 American KBS 60 Goblet Squat 400m Farmer carry 24/16 Endurance WOD ROB O’s “kalsu” For time 100 Power clean 100/70 kg EMOM 5 Burpees Strength & Accessory WOD Strength: Pull-ups 5*3*80% 1RM (90%3RM) […]

W.O.D 17.5.18

Crossfit WOD Mobility: Shoulder Mobility drills MetCon: for time Handstand walk 10m/10 Wall walks 40 KBS 24/16 40 T2B 40 archer pushups 40 DU 40  SDHP 24/16 40 burpees 40 Wallballs Olympic weightlifting WOD High rep OLY practice: 12 min E2MOM 5 TNG power snatch @50% 5×3 UB hang snatch @ 65-75% Clean pull 5x3x100% […]

W.O.D. 16.5.18

Crossfit WOD Strength: chin-up/RMU progression (by ability) Metcon: in teams of 3 Row  2km (split distance) Run 2km together 150 Wallballs Strength & Accessory WOD Strength: Bench Press Deadlift 5*65%; 5*75%; +5*85% 3RM (90%1RM) Accessory: One arm DB/KB Press 3*10-15 Weighted Plank 4*30-45sec*Max weight Gymnastics *Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice) […]

W.O.D. 15.5.18

Crossfit WOD Strength: Dips by ability bench/bar/ring/complex 5×5 MetCon:12 minute AMRAP BMU Pistol on each leg T2B 1-1-1-1, 2-2-2-2…etc Olympic weightlifting WOD 3 position clean 3×1+1+1×60% | 3×1+1+1×70% C&J 3×1+3×70% | 3×1+2×80% | 2×1+1×90% Tempo Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60% Good morning 5×5-8x1RM snatch

W.O.D 14.5.18

Crossfit WOD Strength: Backsquat 5x5xE.W Backsquat 5x5x90% Backsquat find 3RM Same as C Same as C Metcon: E2MOM  24 100m sprint Strength & Accessory WOD Strength: Strict Press Back Squat 5*65%; 5*75%; +5*85% 3RM (90%1RM) Accessory: Dumbbell Bent over rows 3*10-15 Push Ups (feet on bench) 3*10-15   —————————— Gymnastics *Handstand Holds – 5xMax Effort […]