WOD for Mar. 19th
Bench press Week 4 of 8 E3MOM x 15 minutes 5 @ 70%+15# WOD: For Time 10-9-8-7-6-5-4-3-2-1 HRPU 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups S: Ring Rows 10 minute time cap
Read More »WOD for Mar, 19th
“Gut Check Tuesday” Calories, Row FB:200/150 Rx:160/120 * E2MOM Complete 3 Slam balls Rx:40/30 S:30/20 3 Deadlifts FB:225/155 Rx:185/135 S:135/95 *each additional 2 minutes on the minute increase reps on slam balls and deadlift by 1 rep. 30 minute time cap
Read More »WOD for March 18th
Front Squat Week 4 of 8 E3MOM x 15 minutes 5 @ 70% +15# WOD: 5 Rounds 5 Power Cleans Rx+:165/115 Rx:135/95 S1:115/85 S2:95/65 30 DU S:60 singles 12 sit ups Rest 1 minute 12 minute time cap * time is 5 rounds completed including rest.
Read More »WOD for Mar. 15th
Strict Pull ups E5MOM x 3 rounds Max rep: Strict pull ups *Once you let go of the bar you are done for that round *score is highest rep count for a single round and the 3 round total WOD: EMOM x 20 minutes Minute 1: 15 KB swings 53/35[…]
Read More »WOD for Mar. 14th
Cleans EMOM x 10 minutes Hang power clean * Build to a heavy for the day WOD: EOMOM x 10 minutes ODD: 10/7 Calories, Row + Max reps: Hang power cleans FB:115/80 Rx:95/65 S:75/55 Even: Rest
Read More »WOD for Mar. 13th
HSPU Progression: 12 minutes to complete phase work 50 Sit ups 40 Push press Rx:75/55 S:555/35 30 burpees 20 Pull ups S1:BKPU S2: JPU 400m run 20 Pull ups 30 burpees 40 Push press Rx:75/55 S:555/35 50 sit ups 20 minute time cap
Read More »WOD for Mar. 12th
Deadlifts Week 4 of 8 E3MOM x 15 minutes 5 @ 70% +15# WOD: AMRAP 10 100m run 20 Lateral bar hops 10 SDLHP Rx:95/65 S:75/55
Read More »WOD for Mar. 11th
“Gut Check Monday” E2MOM till you finish…. :60 work – :60 rest Calories – Assault bike FB:10/7 Rx:8/5 S:6/4 With remaining time: Max rep: Wall balls 20/14 *Go until you accumulate 100 wall ball reps.
Read More »WOD for Mar. 9th
CrossFit Open 19.3 10 minutes to complete: 200ft Overhead DB lunge 50 DB box step ups 50 Strict handstand push ups 200ft Handstand walk There are scaled options to this workout
Read More »WOD for Mar. 8th
For Time: 2000M/1600M Row 60 KB Swings RX: 53/35 600M Run 20 Power Cleans RX:135/95 S:95/65 1000M/800M Row 30 KB Swings 300M Run 10 Power Cleans 35 Minute Time Cap
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