Entries by Kaitlyn Eggers

W.O.D. 9/10/18

  Tue 9/10 Crossfit W.O.D Skill: Snatch & Ring muscle up MetCon: “Amanda” 9-7-5 Snatch 60/42.5 RMU Modifications Snatch-OHS-GSQ RMU-C2B-Pullup-J.pull-rin row Olympic Weightlifting W.O.D HPS + Drop Snatch  6×3+1×75% C&J 2×2+2×75% 2×2+1×85% 2×1+1×90% 1×1+1×85-95% 1xPR attempt Tempo deficit clean pull 5x3x60% 5sec up 5 sec down

W.O.D. 8/10/18

    Crossfit W.O.D Today We honor the memory and life achievements of john hancock, a us statesman, revolutionist and the first person to sign the US decleration of independence. john hancock passed away on october 8th 1793. MetCon: “Hancock” 3RFT 26 pullups 48 wallballs 26 Hang power snatch 35/25kg 67 Airsquats 81 Double unders […]

W.O.D. 6/10/18

Crossfit W.O.D   Skill:Squat Clean   MetCon:20 min E2MOM 2 high hang clean 2 hang clean 2 squat clean   add/reduce weight each set as needed  

WOD 5/10/18

Crossfit W.O.D Skill: Ring muscle up transition Strength: Gymnastic Pull By Ability- one of the following -Ring Row 5xME -False grip ring chinup 5x5xRPE8 (Add Weight if needed) -Strict RMU 5×5 (add Weight if possible) -Advanced gymnastics pull-ask coach   MetCon: For time 100 T2B EMOM 4 pistols   A) 75 K2E- EMOM 5 Airsquat/G-squat B) […]

WOD 3/10/18

Crossfit W.O.D Strength: Barbell Push A) Shoulder press 5×5 elements weight B) Shoulder Press Find 5RM C) Pushpress Find 3 RM D,E) Jerk From Racks Find 1RM Skill: Hang Cluster MetCon: 10 min AMRAP: 10 Pullup 5 Hang Cluster A) Pullup – Thruster 25/15kg B) Pullup – Thruster 40/25 C) 5 BMU/5 pullup – Hang cluster […]

WOD 29/8/18

CrossFit WOD Skill: Double unders MetCon: 4 rounds For time 30 DU 20 KB thruster (10+10) 24/16kg

WOD 28/9/18

CrossFit WOD Skill:  Squat Snatch   MetCon: 5 Rds For time 5 Squat snatch 10 pullups   A) Ask coach for specific instruction B) any snatch (hang/power etc) C) Squat snatch 50/30 D) 60/35 – 5 BMU/C2B E) 60/40 – 5 BMU/3BMU Endurance WOD MetCon: 30 min Partner WOD P-1 row 500m P-2 AMRAP 5 […]

W.O.D 25/09/18

CrossFit WOD Strength: in pairs 8minutes to accumulate as many strict pullup as possible   MetCon:  8 Rounds For Time 2 HSPU 4 Toes 2 Bar 8 Front Rack KB Lunges A) Ask Coach For specific instructions. B) Pike PU-K2E-16/12kg C) HSPU-T2B-24/16kg D+E) Deficit (25/10kg bumper plate) HSPU – T2B- 32/24kg

WOD 15/9/18

CrossFit WOD   MetCon: For time 21 T2B 21 Thrusters 42.5/30 21 pullups 21 burpees 15 T2B 15 thrusters 15 Pullups 15 burpees 15 T2B 9 thrusters 9 pullups 9 burpees   Ask coach for modificaions

WOD 13/9/18

  CrossFit WOD   Strength: Pullups 5×5 RPE 7/10 (Modify/add weight as needed)   Skill: Double unders   MetCon: 50-40-30-20-10 DU pushups   Olympic Weightlifting WOD Drop snatch 6×3 start at 50% add weight by feel Snatch/hang snatch (Adv/beg) 2x3x75% 2x2x85% 2×1-2×90% 2×1-2×90% 2x1x95-100% Clean pull 8x3x100% Front squat 3x3x80% | 2x2x85% | 1x1x90% | […]