Month: August 2019

08/31/2019 Metcon (Time) 5 Rounds For Time of: 5 SealFit ManMakers (45/25) 100M Sandbag Carry (100/70) 100M Empty Sled Push (4 Time up & down the floor) 30 Minute Time Cap!!

WOD FOR 08/30/2019 Warm-up Warm-Up General Dynamic Stretch AMRAP x 8 5,10,15,20..etc Slam balls Sit-Ups Metcon (Time) WOD 5 RFT, rest 1:00 b/t rounds 15 KB Swing(70/53 Ibs) 15 Box Jump Over (24/20)

WOD FOR 08/29/2019 Warm-up Warm-Up Bike 30/20 Calories 10 Empty Barbell Good Mornings 10 Empty Bar Back Squats 10 Behind The Neck Press Metcon (Weight) Clean Complex (set-up as MetCon for Weight) Every :90 for 12:00 Complete 1x of these, add weight each time to see how heavy you can get 1 Power Clean 1 …

CrossFit WOD, August 29, 2019 Read More »

WOD For 8/28/2019 Warm-up Warm-Up Banded Overhead Distraction then 5 Sets of: 1 Round of Cindy 200m Run or 250m Row Metcon (Time) 2 Rounds For Time 60 Wallball Shots 30 Pull-Ups

WOD FOR 8/27/2019 The Standard Issue 400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World’s Greatest Stretch Metcon (AMRAP – Reps) The Army PT Test 2 Minutes Max Sit-Ups Metcon (AMRAP – Reps) …

CrossFit WOD, August 27, 2019 Read More »

WOD for 8.26.19 Workout Of The Day Metcon (Time) Ringer 1 & Ringer 2 from the CF Games For Time 30-20-10 Calories on the Bike Toes To Rings rest 5 minutes 21-15-9 Burpee to Rings/Pull-Up Bar Overhead Squats (95/65 lbs)

08/24/2019 Metcon (Time) For Time: 40 Deadlifts (185/135 lb) 40 Box Jump (24/20 in) 40 American KB swings (53/35) 40 Toes to Bar 40 Sit-Ups 40 Pull-Ups 40 Thrusters (95/65 lb) 40 Weighted Front Rack Lunge Step (95/65) 40 Burpees 40 Double-Unders

08/23/2019 Warm-up Warm-Up Banded Hip Extension Opener x 2 Minutes Then AMRAP x 8 200m Run 1 Turkish Get Up with DB each side (attempt to use DB you will use for the snatch) Metcon (AMRAP – Reps) 10 Rounds For Total Reps In 1:00 Complete 17 Wallball Shots With Remaining Time Max DB Snatch …

CrossFit WOD, August 23, 2019 Read More »

WOD for 8/22/2019 Warm-up Ride the Bike for .7 Miles 10 Chaos Paloff Press (5 each side) 10 Jumping Lunges 10 V-Ups Lactate Threshold Test (Time) Do this until failure. Failure on this test is defined as quitting or not being able to keep the RPM’s at the required number for the minute. Minute 1 …

CrossFit WOD, August 22, 2019 Read More »

WOD for 08/21/2019 Workout Of The Day Push Jerk (10 Minutes to Find 1 RM) Metcon (AMRAP – Reps) 5 x AMRAP 3:00 minutes 30/20 Cal Row 35 Double Unders With remaining time max rep DB push press (55/35 lbs) 1:00 rest between rounds Warm-up 10x Pass Through Lat Stretch Around The Worlds Inch Worms …

CrossFit WOD, August 21, 2019 Read More »