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5/12/2017

By: 0

CrossFit WOD:
On a 24 minute clock:
0 – 6
Find a 1RM Weighted Pull-Up
6 – 12
750m Ski Erg
12 – 18
750m Row
18 – 24
Burpee Box Step Overs @ 20″ (50/35)
*4 scores*

Burn WOD:
5 tests:
3 minutes Max Push-Ups
rest as needed
500m Run
rest as needed
500m Ski
rest as needed
500m Row
rest as needed
3 minutes Burpee Box Step Overs 20″

5/11/2017

By: 0

CrossFit WOD:
Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 – 4 @ 70%
set 3 & 4 – 4 @ 75%
set 5 & 6 – 4 @ 80%
+
5 sets:
10 UB Front Squats 175/115
10 Calorie AB Sprint
rest 3 minutes bt rounds

Burn WOD:
EMOM x 24
minute 1 – 8 Calorie Assault Bike
minute 2 – 75 Single Unders
minute 3 – 15 KB Goblet Squats

5/9/2017

By: 0

CrossFit WOD:
Every 2:00 x 12 minutes (6 sets)
Push Press
set 1 & 2 – 4 @ 70%
set 3 & 4 – 4 @ 75%
set 5 & 6 – 4 @ 80%
+
AMRAP 5
10 Push Press 115/75
10 Kettlebell Swing 53/35
10 Box Jumps 4/20
rest 1 minute x 3 sets

Burn WOD:
AMRAP 20
300m Run
10 Push Press (BB/KB/DB – your choice)
10 KB Swings
10 Box Jumps

5/8/2017

By: 0

CrossFit WOD:
A. Back Squat 5 x 5 @ 65% rest 2:00
+
3 rounds for reps:
1 minute Back Squats 135/95
1 minute rest
1 minute Toes to Bar
1 minute rest
1 minute Power Cleans 135/95
1 minute rest

Burn WOD:
4 sets:
Single Arm KB Front Rack Step Ups x 20 reps rest 1:30 bt sets
+
5 rounds:
1 minute of Air Squats
:30 Rest
1 minute of Sit-Ups
:30 Rest
1 minute of DB Power Cleans
:30 Rest

5/5/2017

By: 0

CrossFit WOD:
Every :90 x 15 minutes (10 sets)
Split Jerk x 2 reps
*build only with perfect mechanics*
+
For time:
1000m Bike
30 UB Shoulder to Overhead 115/75
30 Bar Facing Burpees
1000m Bike
*10 minute time cap*

Burn WOD:
AMRAP 20
100 KB Swings 53/35
50 Burpee Box Jump Overs
75 KB Swings 53/35
30 Burpee Box Jump Overs
50 KB Swings 53/35
10 Burpee Box Jump Overs

5/4/2017

By: 0

CrossFit WOD:
Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 – 5 @ 65%
set 3 & 4 – 5 @ 70%
set 5 & 6 – 5 @ 75%
+
“Karen”
150 Wall Ball Shots 20/14

Burn WOD:
In Teams of 2:
10 minute clock:
Partner 1: :30 Assault Bike Sprint
Partner 2: :30 Plank Hold
+
EMOM x 16
minute 1 – 7 Calorie Assault Bike
minute 2 – 15-20 Wall Ball Shots

5/3/2017

By: 0

CrossFit WOD:
A1. Stiff Legged DL x 8-10 reps (light) rest 1:00 (wake up the hammies)
A2. Wall Sit x :30 rest 1:00 x 2 sets
*use BB/KB/DB – athletes choice*
+
Every 4 minutes x 20 minutes
300m Run
15 UB Deadlifts 155/105
50 Double Unders

Burn WOD:
Every 4 minutes 24 minutes
300m Run
10 KB Suitcase Deadlifts/arm
30 Double Unders