Month: August 2018

09/01/2018 Metcon (Time) For Time: 800M Run 8 Rounds of: 10 MedBall Cleans 20/14 10 Burpees 800M Run RX= 20/14 Fx= 16/12

WOD for 8.31.18 Workout Of The Day Metcon (Time) For Time 12-10-8-6-4-2 Sandbag Thrusters Pull-Ups Rx = 100/70 lbs Fx = 50/35 lbs, jumping chest to bar pull-ups or unassisted pull-ups

WOD for 8.30.18 Workout Of The Day Metcon (AMRAP – Reps) 5 Rounds Of In :90 Complete 18/12 Calorie Ski with remaining time Complete as many Power Snatches as possible Rest :90 between efforts Rx+ = 155/105 lbs Rx = 115/75 lbs Fx = 85/60 lbs

WOD for 8.29.18 Workout Of The Day Warm-up :03 Pause Back Squat Warm-Ups 1 x 3 @ 50% of 1RM 1 x 3 @ 60% of 1RM 1 x 3 @ 70% of 1RM Back Squat With A Pause In The Bottom (5 x 3 with a :03 Pause In The Bottom) Metcon Core Work: …

CrossFit WOD, August 29, 2018 Read More »

WOD for 8.28.18 Workout Of The Day Metcon (Time) "Testing Toth’s New Supplement" 3 Rounds For Time 21/14 Calorie Bike 15 Toes To Bar 9 Deadlifts [13 Minute Time Cap] Rx + = 315/225 lbs Rx = 255/175 lbs Fx = 185/135, Hanging Knee Raises

WOD for 8.27.18 Workout Of The Day Metcon (AMRAP – Reps) "Earn It" 5 Rounds of 3 Minutes to Complete 400m Run 25 Wallball Shots with remaining time do as many Dumbbell Push-Press as possible. Rest 3 minutes between each round. Score is total number of push press completed. Rx = 20/14 lb ball, 55/35 …

CrossFit WOD, August 27, 2018 Read More »

WOD for 8.25.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 25 400m Sandbag Run (50/35 lbs) 12 Burpees Over The Bar 12 Sumo Deadlift High Pull 12 Thrusters Metcon (AMRAP – Rounds and Reps) AMRAP x 25 400m Sandbag Run (50/35 lbs) 12 Burpees Over The Bar 12 Sumo Deadlift …

CrossFit WOD, August 25, 2018 Read More »

WOD for 8.24.18 Workout Of The Day Metcon (AMRAP – Reps) Option 1 5 Rounds For Reps 1 Minute Max Muscle-Ups 1 Minute Max Handstand Push-ups 1 Minute Max KB Swings (70/53 lbs) 1 Minutes Rest Metcon (AMRAP – Reps) Option 2 5 Rounds For Reps 1 Minute Max Rope Climbs 1 Minute Max Strict …

CrossFit WOD, August 24, 2018 Read More »

WOD for 8.23.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 10 500m Row 30 Wallball Shots (20,14 lbs) The row does not count as any reps. If you complete 3 rounds and 200m on the row add it to the notes. Metcon (AMRAP – Rounds and Reps) AMRAP x 10 …

CrossFit WOD, August 23, 2018 Read More »

WOD for 8.22.18 Workout Of The Day Power Clean (12 Minutes to Find 1 Rep Max) Metcon (Time) For Time 21-15-9 Power Clean Push Press Rx = 95/65 lbs Fx = 75/55 lbs This workout was written by Pat Sherwood from CrossFit Linchpin. He created this as a sub 5 minute workout.