WOD Archive

Monday, 23 October 2017

Skill 3 sets of Max Effort UNBROKEN double unders  Workout 4 rounds: 10 Power Snatch, 95/65 5 Toes to bar 2-minute rest then, 3 rounds: 12 power snatch, 95/65 7 toes to bar 1-minute rest then, 2 rounds: 14 power snatch, 95/65 9 toes to bar

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Thursday, 19 October 2017

Workout 2 rounds: 20 Pull ups 1 mile run Feeling Spicy? Put on a weighted vest for the workout…. Boom.   Yes, these two runs will count towards the Century Society   Take time to mobilize after this workout.    

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Wednesday, 18 October 2017

Weightlifting Wednesday EMOM x 12 minutes 2 Power clean & Jerk This needs to be heavier than what you plan on using for Barbell-4-Boobs on Friday   Workout: Death by Thrusters, 95/65 Minute 1-1 thruster; Minute 2-2 thrusters; Minute 3-3 thrusters….. keep going until you are unable to finish the…

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Tuesday, 17 October 2017

Technique Tuesday Hollow Body Rocks Complete 3 sets of 10   Met Con “The Chief” 3-minute AMReps, 3 power clean, 135/95 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.   From the Crossfit…

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Monday, 16 October 2017

Met Con 4 rounds for time: 12 UNBROKEN wall ball, 20/14 10 burpees 8 toes to bar *if you break on the wall ball shots, you must bear crawl 50 feet (8.5 gym mats) Rest as needed then…. Complete as a complex 5 sets of: 1 strict pull up +…

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Thursday, 12 October 2017

Skills 3x Max effort Strict Pull up 3x Max effort push ups Rest as needed between sets of Max effort attempts. Super-setting these movements is a great idea, not required, but highly recommended.   Met Con 9-7-5 Snatch, 135/95 Strict ring dip   Like Amanda, but minus the muscle ups

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Wednesday, 11 October

Met Con 5 rounds for time: 100m sandbag run 10 Sumo Deadlift high pull, 95/65 10 Box Jump, 24/20   Rest as needed then…. Strength Bench Press 5-5-5-5 Barbell Bent-over Row 5-5-5-5   Looking for a 5-rep max on the Bench Press

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Tuesday, 10 October

Technique Tuesday, Turkish Get up 15 reps on left and right side use KB or DB you choose weight   Met Con AMRAP x 14 minutes 6 power clean, 135/95 8 KB swing, 53/35 10 Pistols, alt.   This is a chance to work on the power clean weight that…

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Monday, 09 Oct

Met Con “Diana” 21-15-9 Deadlift, 255/155 HS Push Ups *this is a benchmark workout. You need to give it your ALL* Rest 7-10 minutes then…. Skills 20 Dumbbell man makers, not for time, you choose weight.

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Fri-YAY, 06 October

  Skills EMOMx 15 minutes: 130 meter ROW Bike or Run are NOT options today. If there are not enough rowers, then one group will do the Met-Con first then the “skills”   Met Con 15-min AMReps As Possible: 5 unbroken Toes to bar 7 burpee on plate, 35# 9…

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Thursday, 05 October 2017

Today is a lifting day. This is all we will be doing today. Enjoy!   Clean (full) 5-5-3-1-1   Push Jerk 5-5-3-1-1   Increase weight with each set. Aim to get a new 1-rep max for both the Clean and the Push Jerk.   Those who are doing Barbell for…

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Tuesday, 03 October

Give it up to Jamie, Nacho and Skip on their PR accomplishments this past weekend at the Powerlifting Meet. Technique Tuesday DOUBLE UNDERS take time and work on hitting those dubs.   Met Con For Time: 200 double unders 50 toes to bar 30 heavy, for you, wall ball

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Monday, 02 October 2017

Met Con AMRAP x 10 minutes: 100m sprint 10 push jerk, 75/55 5 ball slam, 20/14 (yes, this is suppose to be a lighter weight) *If weather permits, do this workout outside to minimize the transition between movements. Can you do 1 round every minute?   Strength: Push Jerk 5-5-3-3-1-1…

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Tuesday, 26 September 2017

Technique Tuesday Pull ups–Strict to work on strength, kipping to work on speed. “In a pull-up intensive CrossFit workout such as “Fran” or “Helen”, strict pull-ups would substantially increase the time to completion. We’d be doing the same amount of work in more time. The same amount of work in…

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