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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 WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up […]
CrossFit WOD Strength/Skill: Handstand pushups All levels perform 8 sets of 3 reps with 5RM exercise from last week. MetCon: 3 Rounds For time 20 Wallball 10 pullup 5 HPC 70/50 Endurance WOD MetCon: For time 10-9-8..3-2-1 HSPU T2B Box jump Pullup Deadlift 100/75 Strength & Accessory WOD “Bear Complex” 5 Rounds […]
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% | […]
CrossFit WOD Strength: Ring row (deficit/weighted) Find 5RM MetCon: For time: 100m Suitcase carry (R) 50 Double unders 100m Suitcase carry (L) 40 KBS 32/24 100m Suitcase carry (R) 30 T2B 100m Farmer carry (L) Olympic Weightlifting WOD 20 min to establish 1RM C&J Snatch pull 5x5x100 Front squat+backsquat 3×7+13×60%1RM backsquat
CrossFit W.O.D Strength: Weighted Pushups A) 5x5x80-90% 5RM B) 5x5x80-90% 5RM C) 5x3x80-90% 3RM D) 5x3x80-90% 3RM E) 5x3x80-90% 3RM MetCon: 5RFT 15 Double unders 10 Toes 2 bar 5 S2OH A) SU-Vups-12/8kg KB B) DU-K2E-30/20kg C) 45/30kg D) UNBROKEN DU – 60/42.5kg Endurance W.O.D MetCon: “Painstorm XII” same as Strength accessory (look below) […]
CrossFit W.O.D Strength: A) Deadlift 5x5x Weight from elements class B) Deadlift 5x5x90% 5RM C) Hang Power Clean 6x3x90%3RM D) Squat clean 6x3x80-90% 3RM E) Squat clean 6x3x80-90% 3RM Metcon: 9min AMRAP 5 Deadlifts 7 Burpee Box jumps 9 Wall balls A-B) KBSx2 C) 80/50 D) 100/70 E) 120/95 Olympic weightlifting W.O.D […]
CrossFit W.O.D Strength: Back Squat A) Backsquat 5x5x Weight from elements class B) Backsquat 5x5x90% 5RM C) Backsquat 5x5x90%5RM D) Backsquat 6x3x90%3RM E) Backsquat 6x3x80%1RM MetCon: 2 Rds for Reps 4min AMRAP 8 Toes 2 Bar 6 Power cleans 60/40 4 Front Squats *rest 2 min between rounds *Ask coach for mods Olympic weightlifting […]
CrossFit W.O.D Strength: Squat A) Back squat 5x5x Weight from elements class B) Back squat Find 5RM C) Back squat Find 5RM D) Back squat Find 3RM E) Back squat Find 1RM Skill: Squat clean review MetCon: For time 12-10-8-6-4-2 Squat clean Pullup A) ask coach for mods B) any clean (hang, power etc) 30/20 […]
CrossFit WOD Strength: Squat A) Backsquat 5x5x Weight from elements class B) Backsquat 5x5x90%5RM C) Front squat 6x3x90% 3RM D) Front squat 6x3x90% 3RM E) Front squat 6x3x80% 1RM MetCon: Partner Wod for time P-1 work P-2 rest 100 Box jump 100 Situps 100 OHS 42.5/30 *alternate freely ** Partners use same weights […]