If you are not happy with the results below please do another search
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: Chinups by ability 5×3-5 Ring row Box Chinup Chinup Archer Chinup (rings) 1 arm Chinup MetCon: 5RFT Sprint 100m 10 Burpee pull ups * scale up to burpee RMU or BMU by ability. **Ask coach for scaling options Gymnastics W.O.D 5*HS hold + 5*15-30sec L-sit 5-10 minutes walking/free kick up practice […]
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 Warmup: Sweet 16 burpees Skill/Strength: Complete missed strength, if none missed,Practice Double unders/Triple unders by coaches prescription. MetCon: “Happy birthday Courtney” 5RFT 15m HS walk 5 Squat Snatches 60/40kg 3 Strict RMU *Ask coach for scaling options.
CrossFit W.O.D Strength: A) Shoulder press 5x5xWeight from elements Class B) Shoulder press 5x5x90%5rm C) Floor Press 6x3x90% 3RM D+E) Floor press 6x3x80% 1RM MetCon: For time 21-15-9 Overhead squat 42./30 Situp *Ask coach for modifications Endurance W.O.D MetCon: 5 RFT 500m row 10+10 KB thruster 24/16 15 pullup 10 T2B […]
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: A) Shoulder Press 5x5xWeight from elements class B) Shoulder Press find 5RM C) Floor Press find 3RM D+E) Floor Press Find 1RM MetCon: 3 Rounds for time & Reps 400m RUN Max reps unbroken push press A) 20/15kg B) 30/20kg C) 45/30kg D) 60/42.5kg Olympic weightlifting W.O.D Clean 3x3x70% | […]
CrossFit W.O.D Strength: Deadlift A) Deadlift 5x5x Weight from elements class B) Deadlift 5x5x90% 5RM C) Deadlift 5x5x90% 5RM D) Deadlift 5x3x90% 3RM E) Deadlift 5x3x80% 1RM Base off of weights from monday last week MetCon: 9 min AMRAP ascending ladder 1-1-1, 2-2-2, 3-3-3..etc Wallwalk T2B Weighted Goblet stepup 24/16 60/50cm Olympic weightlifting […]
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 WOD Skill/Strength: Complete missed strength. if none missed,Practice Snatches by coaches prescription. Skill: Hang Snatch MetCon: For time 15-10-5 HS 60/42.5 OTB burpees *Ask coach for mods