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Crossfit WOD 10/04/2019

A) HS Hold E2MOM (against the wall) 6 sets 1:00 ME HS Hold + Plank Hold (in the remaining time) 1:00 REST ANAEROBIC SPRINTS B) 1:30 Assault Bike –Assault Bike @75, 70 or 65% Pace for the duration of 1:30 C) 3 Rounds (Start @ 8:00 on the clock) with 3 min time cap. –8Read more

Saturday, November 10th 2018

2018 Regional Event 1 TRIPLES (49:00 CAP) 3K Row – switch every 250m 300 Dus – switch every 50 3mile run (switch every 400m) Pro: Individual RX: 2 Person Team Scaled: 3 Person Team

Friday, November 9th 2018

A) EVERY 3 min for 18 min (6 sets) 3 Strict Press @ 30X1 (65-70% 1RM) RIGHT INTO ME AB RPMS B) Every 5 min for 20min (4 rounds) 40m HEAVY Sled Walk RIGHT INTO 40m HEAVY Farmer’s Carry

Thursday, November 8th 2018

A) Open WOD 13.3 12min AMRAP 150 WBS (20/14#)(10/9′) 90 Double Unders 30 Muscle-ups B) 4 Rounds, Skill Work B1) 4×10-15 T2B (work skill) B2) 4×10-20s L-Sit B3) 4x 10 Hollow Rocks Rest 3min between sets

Wednesday, November 7th 2018

A) 12min EMOM (4 rounds) Min1: 5 DB Snatches + 15s DB OHS Hold (R) Min 2: 5 DB Snatches + 15s DB OHS Hold (L) min 3: 5 “dead stop” box jumps (step down) B) 15min Partner AMRAP – Alternating Movements 200m Run 15 Deadlifts 5 Hang Power Cleans PRO: 225/145 RX: 185/125 SC:Read more

Tuesday, November 6th 2018

A) EVERY 3 min for 5 sets 5-10 Weighted Chinups (build) RIGHT INTO “20-30s HS Hold (work freestanding)” B) Tabata Clash (19:00) Tabata Row (8x20sON/10s OFF) Tabata Pushup Tabata Squat Tabata Situp ***Rest 1 min between exercises

Monday, November 5th 2018

Strength / Warmup A1) 5×5 Pin PullsDL with bar right below knees (build to a heavy) A2) 5×50 Double Unders A3) 5×50/50m Side Shuffle B) 20min EMOM: “Min 1: 5 Burpee Pullups + ME Row for Cals” Min 2: Rest Min 3: 10 DB Thrusters (50/35) + ME Row for Cals Min 4: Rest

WODs for Week of May 21st to May 25th

WODs for the week of May 7 – 12th

Training week for April 30th – May 4th