Thursday WOD
THURSDAY GRIND 07/18/19 21-18-15-12-9-6-3 reps for time of: calorie row burpees wall ball shots russian kb swings rest exactly 2 minutes after completing the round of 15 time cap = 28 minutes
Wednesday WOD
WEDNESDAY CROSSFIT 07/17/19 SPORT: A. Snatch Grip Deadlift (5RM) 5RM, then -10% for 2×5 B. Complete 3 rounds (18 minutes) for max reps of: :60 work/:60 rest db snatch pistol squats sled push GRIND: A. Sumo Deadlift (4 x 8) B. Complete 3 rounds (18 minutes) for max reps of: :60 work/:60 rest kb sumo […]
Tuesday WOD
TUESDAY CROSSFIT 07/16/19 GRIND: A. Every 4 minutes, for 12 minutes (3 sets), complete: 1 set each arm KB Complex 3 x 3 + 1 carry (each arm) single arm bench single arm turkish get up press single arm seated shoulder press following the final seated shoulder press, complete a turkish get-up, carry the kb […]
Monday WOD
SPORT: A. Front Squat (3RM @ 52X0, then 2 x 3 @ -10% ) 5 seconds down 2 second pause explode up as quickly as possible You do not need to work at tempo during all of your warm up sets B. 3 rounds In 3:00, complete: 15 power cleans, 95#/65# 15 thrusters In remaining […]
Friday WOD
FRIDAY CROSSFIT 07/12/19 SPORT: With a partner, only one person working at a time, complete: 120 double-unders 100/70 calorie bike 80 db snatch, 50#/35# 60 DB front squats (2 dumbbells) 100 double-unders 80/55 calorie bike 60 box jumps 40 toes to bar 80 double-unders 60/40 calorie bike 40 burpee deadlifts (2 dumbbells) 20 toes to […]
Thursday WOD
THURSDAY GRIND 07/11/19 EMOM x 25 minutes (5 rounds) min 1- 15-20 wall ball shots min 2- 8/6 cal bike min 3- sled push, down and back min 4- :30-:40 DB bench press min 5- rest
Wednesday WOD
WEDNESDAY CROSSFIT 7/10/19 SPORT: A. Back Squat (4 x 2 @ 85%) B. 4 rounds 200 m run 10 power cleans, 135#/95# 10 burpees over the bar rest 60 seconds GRIND: A. Weighted lunges (4 sets x 16-20 steps (8-10 each leg)) hold a kb goblet style or hold a sandbag on your shoulders set […]
Tuesday WOD
TUESDAY CROSSFIT 07/09/19 A1. Accessory 3 sets (9 minutes) :30 work :30 rest banded pull-through mini band glute bridge, set 3- clam shell x :20 each side hollow body hold or hollow tuck hold SPORT: A2. Deadlift (5RM 9RPE) 2″ deficit B. In 10 minutes, complete: BUY IN: 1000 m row In remaining time: AMRAP: […]
Monday WOD
MONDAY CROSSFIT 07/08/19 SPORT: A. Push Press (5RM) B. With a partner, alternating exercises, complete: AMRAP x 14 minutes 12 single arm kettlebell snatch, 6 ea. 8/6 calorie bike 40 double-unders KB snatch- do not go to floor. Swing at knee height. GRIND: A. Landmine Press (4 x 6-8 each arm) B. TABATA :20 work […]
Friday WOD
FRIDAY CROSSFIT 07/05/19 SPORT: A. Back Squat (4 x 2 @ 80%) B. AMRAP x 12 minutes 14 box jumps 12 pistols 10 toes to bar GRIND: A. Back Rack Lunge (3 x 8 (ea. side)) reverse lunge B. AMRAP x 12 minutes 16 calorie row 12 kB box step ups 16 Russian KB Swings
