If you are not happy with the results below please do another search
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) Find 5RM B) Find 5RM C) Find 3RM D) Find 3RM E) Find 3RM Metcon: 30-20-10 Reps of Dips Toes 2 bar Mods by ability: Bench/Bar/Ring/Strict ring Situp/V-up/K2C/T2B/ST2B Cashout (time permiting) 100 winshield wipers Olympic weightlifting W.O.D 3 position clean 3×1+1+1×60% | 3×1+1+1×70% C&J 3×1+3×70% | 3×1+2×80% […]
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 […]
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% […]
Strength Backsquat 5x5xE.WT Backsquat 5x5x90%5RM Front squat 5*3 reps MetCon: 40-30-20-10-20-30-40 Of double unders Perform 10 goblet squat between sets 24/16kg Olympic Weightlifting W.O.D Power snatch 3x3x70-75% | 3x2x80-85% C&J 3×3+2×70% | 3×2+1×80% Snatch pull 5x4x90% Front squat 5x3x85%
Mobility: Squat Strength: 1) Back squat 5x5xew 5x5x90% 2) Shoulder/bench press Shoulder press 5x5xEW Bench press 5x5x90% MetCon: 12 minute AMRAP Ladder 1-1,2-2,3-3 etc Thruster 42.5/30 Pullup * ask coach for modifications, especially if you performed yesterdays hero WOD Olympic Weightlifting W.O.D Snatch complex: Snatch pull + hang snatch + snatch balance + snatch […]
Crossfit WOD Skill: kipping on rings/kipping RMU/Front Uprise MetCon: Ascending ladder (8 minutes) 1+1,2+2, 3+3…etc. Front Uprise Snatch 60/42.5 Olympic weightlifting WOD Clean 3x3x80% | 2x2x90% | 2x1x90-100% PC+ jerk 5×1+3×70% | 2×1+3×80% Snatch pull 6x3x100 Back squat 5x5x70%
Crossfit W.O.D Strength: Dips (bench/weighted bench/bar/rings) Find 5RM MetCon: 3 RFT 21 Airsquat 15 Pushpress 60/42.5 9 RMU Olympic Weightlifting W.O.D: Snatch 2x3x70% | 2x2x80% | 1x1x85% | 1x1x90% C&J 3×2+2×70% | 3×2+1×80% | 2×1+1×90% Snatch pull 5x3x100% Back squat 3x3x80% 2x2x90%
National Holocaust memorial day. I have been filled with mixed feelings on what workout to write for this day. in crossfit, memorial days are usually commemorated with a “Hero WOD”, but this day doesnt feel like something that can be properly honored with some combination of exercises. In the end, the decision made, was to […]
CrossFit WOD Skill: Turkish getup Establish 1RM MetCon: Partner WOD P-1 Work P-2 Rest 400m Farmer carry 70 T2B 70 HRPU 400m Farmer carry Olympic weightlifting WOD Squat clean 25 min work up to heavy single TNG jerk from racks 3x5x70% | 2x3x75% Snatch Pull 3x3x100% | 3x2x110% Back squat 1x3x80% | 1x2x85% | 1x1x90% […]