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8/1/2017

By: 0

CrossFit WOD:
A1. Strict Pull-Up @ 30X1 tempo x 6-8 reps rest :30
A2. Push-Ups @ 3111 tempo x 8-10 reps rest 1:30 x 3 sets
*scale down to banded pull-ups, and push-up negatives*
*scale up to weighted pullups, and ring or weighted push-ups*
+
EMOM x 14
odd – 12-15 Burpees
even – 16-20 KB Snatch (44/26)

Burn WOD:
4 sets:
10 Strict Pull-Ups rest :30
10 Push-Ups rest 1:00
+
EMOM x 18
minute 1 – 12 burpees
minute 2 – 16 Alt. DB Snatch
minute 3 – 8 Calorie Ski

7/28/2017

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CrossFit WOD:
A. Every 1:30 x 4:30
Strict Press
5 @ 65%
3 @ 75%
1 @ 85%
B. Every 2:00 x 6:00
Strict Press
2 @ 88-90% x 3 sets
+
AMRAP 5
4 Strict HSPU
6 Toes to Bar
rest 2 minutes
AMRAP 5 – In Teams of 3
Max Distance Ski
*alt. every 150 meters*

Burn WOD:
5 sets:
Seated DB Z Press x 8-10 reps rest 1:00
Bent Over DB Row x 8-10 reps rest 1:00
+
AMRAP 5
:15 Handstand Hold or Pike Handstand Hold on Box
12 Hanging Knee Raises
rest 1:00 x 2 sets
+
AMRAP 5 – In teams of 3
Max Distance Ski
*alt. every 100m*

7/27/2017

By: 0

CrossFit WOD:
A. Deadlift 5 x 5 @ 75% rest 2:00 (no TNG or bounce)
*controlled reps*
+
21-15-9
Deadlift 185/125
Calorie Assault Bike
*MAKE IT HURT*
*courtesy of Pat Sherwood*

Burn WOD:
5 sets:
Single Leg Deadlift x 8/leg rest 1:00
Russian Step Up x 10/leg rest 1:00
+
21 KB Suitcase Deadlifts
9 Calorie Assault Bike
15 KB Suitcase Deadlifts
6 Calorie Assault Bike
9 KB Suitcase Deadlifts
3 Calorie Assault Bike Sprint
rest as needed x 2
*Assault Bike portion should be a 100% sprint*

7/26/2017

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CrossFit WOD:
5 rounds:
15 Calorie Row
12 Burpees (to a 45# plate)
9 DBL KB Clean & Jerk 53/35
rest 3:00 bt sets
*all of the above at max effort*
*score = best and worst round*

Burn WOD:
Complete As Many Rows as Possible in 20 minutes:
350m Row @ Max
rest 2:00 bt sets
+
In Groups of 2:
100 Calorie Row (switching every 10 calories)
300 Russian Kettlebell Swings (switching every 30)
*15 minute cap*

7/25/2017

By: 0

CrossFit WOD:
A. Turkish Getup x 20 reps (10/arm) *build from last week*
B. EMOM x 10
odd – 4-5 Slow Inverted Rows or Ring Rows
even – 4-5 Push-Ups (lower down as slowly as possible)
*focus for push-ups is the negative*
+
AMRAP 3
5 Strict Pull-Ups
5 Ring Dips
rest 1 minute x 3 sets

Burn WOD:
A. EMOM x 10
odd – 4-5 Slow Inverted Rows or Ring Rows
even – 4-5 Push-Ups (lower down as slowly as possible)
*focus for push-ups is the negative*
+
AMRAP 5
5 Strict Pull-Ups
10 Burpees
rest 1 minute x 3 sets

7/24/2017

By: 0

CrossFit WOD:
25 minute running clock:
From minutes 0 – 10
AMRAP 7
300m Run
30 Air Squats
From minutes 10-20
AMRAP 7
9 Front Squats 155/105
35 Double Unders
From minutes 20-25
30 Wall Ball Shots 30/20
Max Box Jump Overs In Remaining Time

Burn WOD:
25 minute running clock:
From minutes 0 – 10
AMRAP 7
300m Run
30 Air Squats
From minutes 10-20
AMRAP 7
9 Goblet Squats
35 Double Unders or 70 Single Unders
From minutes 20-25
30 “Heavier” Wall Ball Shots
Max Box Jump Overs In Remaining Time