If you are not happy with the results below please do another search
Crossfit W.O.D Strength: All levels: Back squat 5×5 (Tempo – 3 second up/bottom and down) Skill: False grip on rings MetCon: MetCon: “Jell-o” 5 rounds: 10 Front rack KB lunges 24/16kg 20 HR Push ups 10 Jumping lunges Endurance W.O.D For time 50-40-30-20-10 KBS DU Knee to elbows Pushup 400m run Strength & […]
Crossfit WOD Mobility: Squat Strength: Back squat 5x5xew Back squat 5x5x90% MetCon: “tu beav” partner WOD For time: in teams of 2 – 400m run together – 50 Wallballs (can be done to each other over pullup bar) – 50 Wallball situps – 50 partner push-ups – 400m run Strength & Accessory W.O.D Strength: Strict […]
Crossfit WOD Happy Fathers day to all of the awesome dads in our box! Strength: A) Back squat 5x5xEW B+) Back squat Find 5RM MetCon: Partner WOD 18 min AMRAP P-1 Baby carry hold P-2 AMRAP of 5 Power snatch 7 pull-ups 9 Goblet squat SDHP & G-SQ by elements WT 30/20 GSQ […]
Crossfit W.O.D. 14.6 Strength: A) Shoulder press 5x5xEW B+) Bench press 5x5x90%5RM MetCon: AMRAP 3 Rds of 4 (2+2) minutes work, 1 minute rest – Min 1+2:Max push press 40/25 – Min 3-4: Max Box jump – Min 5: Rest Olympic Weightlifting W.O.D Clean complex: Clean first pull + Clean pull + Hang clean + Front […]
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 WOD Strength: A. Back squat 5×5 @ elements weight B. Back squat find 5 RM C. Power clean 3-3-3-3-3 D. Squat clean 3-3-3-2-2-1-1 E. Same as D Strength II: Chin-up/RMU progressions by ability MetCon: Death by wall walks (10 minute time cap)
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%
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% […]
CrossFit WOD: Strength: A) Shoulder Press 5x5xelements weight B+) Floor Press Establish 5RM (If done on Sunday Perform 5*5*80% 5RM) MetCon: Run 1 K 3 min rest Run 1K Cashout: SMR Mobility Drills. Strength & Accessory W.O.D: Strength: Shoulder Press 5*75%; 5*80%; +5*85% Back Squat 5*75%; 5*80%; +5*85% Accessory: (Weights By Ability) One Arm KB Deadlift 3*10-15 Deficit […]
Strength: Squats (Deloading) A) Back Squat 5*5*EW B+C) Back Squat 5*3*80% 5RM C+D) Front Squat 5*3*80% 5RM MetCon: for speed E2MOM: –100m Sprint 10 minutes (5 sets) 2 min rest 10 minutes (5 sets)