WOD for May 22nd
“Gut Check Wednesday” In 30 Minutes: Row for Maximum Calories E3MOM: 10 Burpees + 10 Ab-mat sit ups *Score is total calories
Read More »WOD for May 21st
“Single Leg Strength Focus” EMOM x 15 minutes [5 reps with each leg] 1. Bulgarian Split Squat w/ KB 2. Single Leg KB RDL 3. Single Leg Glute Bridge *use same weight KB in Bulgarian split squat & RDL WOD: Females 18-15-12-9-6 Calories – Assault *50 ft walking lunges after[…]
Read More »WOD for May 20th
Strict Press Week 6 of 8 E3MOM x 12 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: AMRAP 9 40 DU S:80 singles 8 Thrusters Rx:115/80 S1:95/65 S2:75/55
Read More »WOD for May 18th
Teams of Two Against a 37 minute clock 5 Rounds 250/200m row 15 burpees into 20 Rounds 5 pull ups S:ring rows 10 push ups 15 Alt. Lunge steps into 5 rounds 250/200m row 15 burpees into Max calories – Assault bike *Score is total calories While one partner is[…]
Read More »WOD for May 17th
WOD: AMRAP 20 400m run 15 KB swings Rx:71/53 30 Ab-mat sit ups 15 Goblet squats rest 5 minutes 2 minutes Max rep – burpee box jump overs 24/20
Read More »WOD for May 16th
Sumo Deadlifts Week 6 of 8 E3MOM x 15 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: Against 9 minute clock 1500/1200m Row 25 Alt. DB snatch Rx:50/35 S:35/20 Remaining time: Max reps: Ring rows
Read More »WOD for May 15th
WOD: AMRAP 8 100m run 2-4-6-8-10..etc. OH Squat Rx+:115/80 S1:95/65 S2:75/55 rest 2 min AMRAP 8 2-4-6-8-10 burpees over the bar Thrusters Rx+:135/95 Rx:115/80 S:95/65 Rest 2 min AMRAP 8 2-4-6-8-10..etc Alt. FR lunge steps cleans Rx+:155/110 Rx:135/95 S:115.80 Each AMRAP scored seperately
Read More »WOD for May 14th
Row Technique Learning appropriate catch position When to open torso correct arm pull position correct return 500m row for time WOD: For Time 50 DU S:2x singles 35 Ab mat sit ups 20 Pull ups 100 DU S:2x singles 20 Pull ups 35 Ab mat sit ups 50 DU S:2x[…]
Read More »WOD for May 13th
CrossFit Total: Total weight of the following 3 lifts in the following order: Back squat Strict Press Deadlift Each athlete will have 10 minutes in each lift to establish their heaviest lift.
Read More »WOD for May 10th
For Time 400m run – relay style Into 60-40-20 [M] 45-30-15 [W] Calories, Row Slam balls Rx:40/30 Into 400m run – relay style Accumulate 2 minute wall sit 400m run – relay style Into 20-40-60 [M] 15-30-45 [W] Calories, Row Slam balls Into 400m run – relay style *Teams can[…]
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