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Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish 5RM MetCon: 10min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups Ask coach for MOD. Strength Accessory W.O.D Strength: […]
Crossfit W.O.D Skill: Kipping Pullup Kipping ring dips MetCon: 20-15-10-5 Pullups Dips V-Ups Strength Accessory W.O.D Strength: Back Squat 3-3-3-3: +3*80% MetCon: “Running Jackie” 1000m run 50 Thrusters 20/15 kg 30 Pull ups Endurance W.O.D 30 min AMRAP 25 Slam ball 25 russian twist 24/16 25 DU 25 airsquats Order […]
Crossfit W.O.D Strength: Weighted plank- sets of 45 sec AHAP 5 sets total MetCon: 3 RFT 100m Suitcase carry 32/24 21 Air squats 7 BMU / 15 pullup (by ability) 9 Burpee box jump ask coach for mods Olympic Weightlifting W.O.D TNG PC 6 sets @ 50% | 55% | 60% | 65% […]
CrossFit WOD Strength: A) Shoulder press 5x5xelements WT B) Shoulder press 5x5x90%5RM C,D,E) Pushpress 6x3x90%3RM MetCon: For time 200m Suitcase carry 32/24 20 HSPU 20 Goblet squat 20 Burpees 20 Ring dips 20 KB swing 200m Suitcase carry Olympic Weightlifting WOD Hang clean (Beg: Clean from blocks) 2x3x75% 3x3x85% 2x2x90% C&J 3×1+3×70% 3×1+2×80% 2×1+1×90% 2×1+1×95% […]
CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift 5x5x90%5RM C) Power clean 6x3x90%3RM D) Squat clean 6x3x90%3RM E) Squat Clean 6x3x80%1RM MetCon: Partner “Kelly” In teams of 2 perform for time 5 rounds 400m Partner run 30 Box Jumps 60/50cm 30 Wall Balls 20//12lb P1- Work P2- Rest Gymnastics W.O.D 5*HS Hold 5 […]
CrossFit WOD Strength: A) Shoulder press 5x5xelements WT B) Shoulder press 5x5x90%5RM C-D-E) Bench press 5x5x90%5RM MetCon: EMOM 10 Even: 5 RHSPU (DHSPU/HSPU/Pike/Pushup/ Knee pushup) Odd: Max Triple unders (Double unders / Single unders) *Ask coach for modifications Endurance WOD MetCon: “Kalsu” For time: 100 Thruster 60/42.5 *EMOM perform 5 burpees ** 35 […]
CrossFit W.O.D Strength: Dips by ability (Bench/bar/ring/weighted ring) A) Find 5RM B) Find 5RM C) Find 3RM D) Find 3RM E) Find 3RM MetCon: 12 min AMRAP 7 S2OH 50/35 7 HSPU 200m run *Ask coach for mods Olympic weightlifting W.O.D Block snatch (knee) 3x3x70% 2x3x80% 2x2x85% C&J 3×2+2×705 3×1+2×80% Tempo snatch pull (5up […]
Strength Backsquat 5x5xE.WT Back squat 1×20 MetCon: “The real tu beav” partner WOD For time: in teams of 2 – 100 Air Squats -100 Partner Pushups – 100 Wallball situps – 100 Wallballs (can be done to each other over pullup bar) – 100 Air Squats Endurance W.O.D “Mary” 20 Min […]
CrossFit W.O.D: Strength: Chin Ups by ability One Arm Chin Up / Archer / Strict chin up / Partial ROM/ Ring row 5x ME (3-5 reps) MetCon: Partner Wod – P-1 run stairs P-2 AMRAP of 3 burpees 6 T2B 9 G2OH 20/10 Olympic Weightlifting W.O.D Snatch 2x3x70% | 2x2x80% | 1x1x85% | 1x1x90% […]
CrossFit WOD: Strength Back squat 5×5 @ E.WT Back squat 1×20 reps Skill: KB taters MetCon: 6 Rounds 15 KB taters 24/20kg 15 knees to elbows