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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: Deadlift 5x5xelements wt Deadlift 5x5x90% 5RM SDL 5x5x90% 5RM SDL 6x3x90% 3RM SDL 6x3x80% 1RM MetCon: For time 21-15-9-6-3 HPS 42.5/30 T2B Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 30 shoulder taps / side Strength & Accessory WOD Strength: Bench Press Deadlift (conventional) 5-5-5-5- (+5)*80% […]
CrossFit WOD Strength: A) Backsquat 5x5xelements wt B) Backsquat Find 5RM C) Backsquat Find 3RM D) Backsquat find 1RM E) Backsquat Find 1RM MetCon: 12 ascending ladder 1-1-1, 2-2-2, 3-3-3… Power Clean 60/45 Burpee V-up
Today, in light of the upcoming new year, we will host a lecture by Yoni on goal setting. yoni will go over what are good goals to set, how to plan out the strategy of accomplishing these goals, and the fine points of turning your dream into a goal into a reality. after that we […]
CrossFit WOD Strength: Ring row (deficit/weighted) – 5×5-8 (RPE 8) MetCon: For time 15-12-9-6-3 HPC 50/35 Pullup 12 min timecap Endurance WOD MetCon: For time 40-30-20-10 Double unders Walking lunge Ring pushup AKBS swing 16/12 Strength & Accessory WOD Strength:Power Clean 5*3*85% 1RM OR establish 1RM. Accessory: 1) Ring Rows (deficit by ability) 4*10-15 […]
CrossFit WOD Strength/Skill: Hand Stand Push Up All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed. Skill: DU/TU MetCon: EMOM 16 Even: 4 KB OHS per side 24/16 ODD: Max Double/Triple unders Olympic Weightlifting WOD Snatch 20 min to […]
CrossFit WOD Strength: A) Backsquat 5x5xElements weight B) Backsquat 5x5x90% 5RM C) Front rack lunge 5×3+3x5RM from last week D+E) Front rack lunge 5×3+3×85% 3RM MetCon: Half “Mary” 10 min AMRAP 5 HSPU 10 pistols 15 pullups *Ask coach for modifications Gymnastics W.O.D 5*HS Hold 5 minutes kick up practice 25 shoulder […]
CrossFit WOD Strength/Skill: Hand Stand Push Ups Find 5RM by ability: – Pike – Partial ROM HSPU – HSPU (strict) – Deficit HSPU (strict) – Ring HSPU progression – Ring HSPU MetCon: 4RFT 400m run 10 Pushpress 60/42.5 *ask coach for mods
CrossFit WOD Skill: Double unders MetCon 1: “Annie” For time 50-40-30-20-10 Double unders Situps MetCon 2: With partner – 100 over the bar wallballs – 100 partner pushups
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) […]