Month: April 2018

WOD for 5.1.18 Workout Of The Day Snatch Grip Deadlift (10 Minutes to Build to a 3RM) Snatch Pull (5 x 3 @ 90% of SGDL 3RM) Metcon EMOM x 5 5 Snatch Grip RDL’s @ 60% of your Snatch Grip Deadlift 3RM

WOD for 43018 Workout Of The Day Metcon (AMRAP – Reps) 3 Rounds For Reps 3 Minutes Rope Climbs 3 Minutes Push-Ups 3 Minutes Air Squats 3 Minutes Sit-Ups Rx+= wear a 20/14 lb weighted vest Rx= do the workout If you don’t want to climb a rope you can do a 400m Run instead

4/28/2018 Metcon (AMRAP – Reps) 7 minutes AMRAP of: 5 Squat Clean Thrusters 5 Toes to Bar RX+= 135/95 RX= 95/75 Rest 2 Minute 7 minutes AMRAP of: 7 Muscle Snatch 7 Cal Row RX+= 95/65 RX= 75/55 Metcon (AMRAP – Reps) 7 minutes AMRAP of: 5 Squat Clean Thrusters 5 KneeUps Fx= 75/55 Rest …

CrossFit WOD, April 28, 2018 Read More »

WOD for 4.27.18 Metcon (Time) For Time 2000m on the SkiErg 1-Mile Run 3-Mile Assault Bike Ride

WOD for 4.26.18 Workout Of The Day Metcon (AMRAP – Reps) 5 Rounds of 2 Minutes To Complete As Many Reps As Possible Of: 10 Cal Row 10 Burpees Over The Bar – (Lateral) 10 OH Lunge Steps -rest 2 minutes between efforts- Rx & Rx+ = 95/65 Fx = 75/55 After workout quad smash …

CrossFit WOD, April 26, 2018 Read More »

WOD for 4.25.18 Workout Of The Day Snatch Grip Deadlift (15 Minutes to Find a 3RM) Metcon EMOM x 5 Minutes At 50% of your SGDL do 5 Snatch Grip Romanian Deadlifts Metcon AMRAP x 6 5 Evil Wheels 20 Hollow Rocks

WOD for 4.24.18 Workout Of The Day Metcon (Time) Rx+ For Time 40/30 Cal Bike 30 HSPU 20 Hang Power Cleans (185/125) 10 Bar Muscle-Ups 20 Front Squats (185/125) 30 Toes To Bar 40/30 Cal Bike -30 Min Cap- Rx For Time 40/30 Cal Bike 30 HSPU/Dips 20 Hang Power Cleans (135/95) 25 C2B Pull-Ups …

CrossFit WOD, April 24, 2018 Read More »

WOD for 4.23.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) In 15 Minutes Complete As Many Reps As Possible Of 20 to 1 Wallball Shots DB Snatch Rx & Rx+ = 20/14 lbs WB & 55/35 lb DB Fitness = 16/10 lb WB & 45/25 lb DB

WOD for 4.20.18 Workout Of The Day Freestyle Fran (Time) For Time 45 Thrusters (95/65lbs) 45 Pull-ups Partition in a manner that will give you the fastest time. Metcon (Time) Fitness 21-15-9 Thruster (65/45) Jumping Pull-ups

4/21/2018 Metcon (Time) RX+= For Time: 5 Rounds of: 30 KettleBell Swings 53/35 30 Burpees 30 Weighted Lunge Steps 53/35 RX= For Time: 3 Rounds of: 30 KettleBell Swings 53/35 30 Burpees 30 Weighted Lunge Steps 53/35