Month: October 2018

WOD 11.1.18 Front Squat (15 Minutes-ish to find a 5RM) Weighted Pull-ups (15 Minutes-ish to find a 5RM)

WOD for 10.31.18 Workout Of The Day Metcon (Time) For Time: 50-40-30-20-10 Wallball Shots (20/14 lbs) Calorie Row Compare to 11.22.17 The stimulus of this workout is a 12-15 minute workout. Scale accordingly.

WOD fir 10.30.18 Workout Of The Day CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

WOD for 10.29.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 12 4 Strict Press 8 Front Rack Lunges 8 Burpees Over The Barbell (lateral) Rx+=135/95 lbs Rx = 95/65 lbs Fx = 75/55 lbs Stimulus of this workout is 8-10 rounds. Ask yourself "what weight would challenge me for 32-40 …

CrossFit WOD, October 29, 2018 Read More »

WOD for 10.27.18 Metcon (Time) Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations …

CrossFit WOD, October 27, 2018 Read More »

WOD for 10.26.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 20 10 Burpee Box Jumps (24/20") 20 Alternating DB Snatch 60 Double Unders Rx = 55/35 lbs Fx = 45/25 lbs

WOD for 10.25.18 Workout Of The Day Metcon (Time) 8 Rounds For Time 200m Run 7 DB Hang Squat Cleans 7 Toes To Bar Rx = 55/35 lbs Fx = 45/25 lbs, hanging knee raises

WOD for 10.24.18 Workout Of The Day Deadlift (Weight) Shoulder Press (Weight)

WOD for 10.23.18 Workout Of The Day Metcon (Time) 8 Rounds For Time 8 Strict Pull-Ups 8 Front Rack L:unges Rx+ = 155/105 lbs Rx = 135/95 lbs Fx = 95/65 lbs, band assisted STRICT pull-ups

WOD for 10.22.18 Workout Of The Day Metcon (AMRAP – Reps) Every Minute On The Minute x 20 1: Row 22/16 Calories 2: 22 Push-Ups Score is the total number of push-ups completed. Calories on the rower must be completed before moving onto the push-ups. Score is total number of push-ups. Appears courtesy of CrossFit …

CrossFit WOD, October 22, 2018 Read More »