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Crossfit W.O.D: MetCon: “40 years in the desert” In teams of 2 perform 40min AMRAP 1k run 10 S2OH 40/30kg 20 Medball situps 30 HRPU 40 burpees Olympic Weightlifting W.O.D: Snatch establish new 1RM (25 min) Beginners Hang snatch 8x3x70% (ask coach for specific weight) OHS work up to 3 RM. if you have mobility […]
CrossFit WOD Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: For time 100 HSPU EMOM 3 burpee *ask coach for mods * Olympic Weightlifting W.O.D Drop snatch 6×3 start at 50% add weight by feel Snatch/hang snatch (beg) 4x3x75% | 3x2x85% | 2×1-2×90% | 2×1-2×90% | 2x1x95-100% Clean […]
CrossFit WOD Strength: A) Backsquat 5x5xElements weight B+) Front squat – find new 5RM (+2.5kg from last week) Skill: Establish Max height box jump MetCon: For time 21-15-9 KB pushups SDHP Between each round perform frog jumps on stairs twice (modify to box jumps if neccessary) *ask coach for weights and mods
CrossFit WOD: Skill: kipping pullup MetCon: 16 minute AMRAP Even minutes: Pullups Odd minutes: Airsquats Cashout: Tabata Double unders Olympic weightlifting WOD: Out of breath snatch: 25 min to work up to heavy single. Perform 5 burpees before each set Power snatch 4x8x50-60% Front squat 6x3x80% Endurance W.O.D: Metcon: “murph” For time 1 mile run […]
CrossFit WOD: Strength: A) backseat 5x5xElements weight B+) Front squat – find new 5RM (+2.5kg from last week) Skill: kipping ring dip & power clean MetCon: “Elizabeth” 21-15-9 Clean (any kind) 60/42.5 Ring dips *12 minute timecap
CrossFit WOD: Strength: A) Backsquat 5x5x Elements weight B+) Front squat – find new 5RM (+2.5kg from last week) MetCon: 20 Min AMRAP I Go U go 10 power clean 60/40 20 Wallball 20/12 Partners must complete a full round then switch. One partner rests while the other works. Partners must use same weight for wallball & power […]
CrossFit WOD: Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: in celebration of international womens day For time: “G.I Jane” 100 Burpee pullups *Ask coach for modifications Olympic Weightlifting W.O.D: TNG Power Snatch 4x8x50-60% Overhead Squat work up to 1RM Clean pull 3x3x100% | 3x2x115% Front squat 3x3x75% | […]
CrossFit WOD: Skill: Snatch MetCon: For time 21-15-9 Snatch Pullup A) SDHP + pullups by ability B) 30/20 C) 42.5/30 D) 50/35 E) 60/42.5 ————————– Olympic weightlifting WOD: Power clean+Push Jerk 2×3+3×70% | 2×2+2×75% | 3×1+1×80% Snatch pull 8x3x100 Front squat+Backsquat 3×7+3×60%BS1RM ———————- Endurance W.O.D: “Randy Meets Karen Meets (G.I.) Jane” 75 […]
CrossFit WOD: Strength: A) Backsquat 5x5xElements weight B+) Front squat – find 5RM MetCon: 15-10-5 –Front rack lunge (perside) -clapping pushup A) goblet lunge by ability B) 24/16kg C) 32/24 D) 2×24/32 E) OHL 24/16
CrossFit WOD: Strength: A) Deadlift 5x5xElements Weight B+) Backsquat 5x5x90% 5RM | Deadlift 1×5 (add 2.5kg from last week) Metcon: For time 12-9-6 Thruster Bar muscle up A) One arm KB Thruster + pullups by ability B) 30/20 + pullups by ability C) 50/30 + C2B D) 60/40 + BMU/C2B E) 70/50 + BMU […]