Work Out of the Day Performance Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)
Work Out of the Day Performance 3 rounds for time: Run 100m 15 C2b Pull-ups Run 100m 10 Toes to bar Run 100m 15′ Rope climb, 2 ascents Run 100m 5 Bar or Ring Muscle-ups Fitness 3 rounds for time: Run 100m 15 Ring rows or Band pull-ups Run 100m 10 Knee-ups Run […]
Work Out of the Day Performance/Fitness Strength Back Squat @32×1 3,3,3 reps ; rest 2-3 minutes WOD Intervals 4 Rounds for Reps 1:00 Work: 20s Rest & Rotate -Single Arm DB snatches -Bike/Row – Bear Hug Carry – Sled Push – KB Rack Wall-sit
Work Out of the Day Performance For time: 21 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 18 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 15 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 12 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters Men: 75 Women: 55 Fitness For time: […]
Work Out of the Day Performance As many rounds as possible in 20 minutes In teams of two: 0:00- 15:00 1000m Run (Together) Then AMRAP in remaining time 20 Hang Cleans 155/105 20 Burpees 20 Box Jump Overs 24/20 Split reps as needed. 15:00-20:00 Find 1RM of the following complex Clean + Hang Clean […]
Work Out of the Day Diet challenge benchmark #3 Max effort Plank hold x3 post total time accumulated “Cindy” As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-up 15 Air squats post to wodify
Work Out of the Day
Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of 3RM
Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of […]
Work Out of the Day Fitness 4 rounds for time: 100 Singles 25 KB Swings 15 Push-ups Performance 4 rounds for time: 50 Double-unders 15 Deadlifts 185/125 15 HSPU
Work Out of the Day Fitness Challenge benchmark #1 As many rounds as possible in 20 minutes of: Run 150m 7 Burpee plate jumps 14 Alt Reverse Lunges 21 Sit-ups RX+ Run 150m 7 Burpee bar muscle ups {Burpee pullup} 10 Front rack Lunge 135/95 {95/65} 15 Sit-ups
Work Out of the Day 3 Rounds 300m Run or 400m Row 20 Power Snatches 95/65 {75/55} 600m Run or 750m Row 20 Chest to Bar Pull-ups {pull-ups or ring rows} Post to Wodify
Work Out of the Day Strength Every 90 seconds x 6 sets Power Clean + Hang Clean + Front Squat Workout AMRAP x 16 MINUTES 150m Run 10 Front Squats 155/105 150m Run 7 Hang Power Clean 150m Run 5 Power Cleans *Row 200m or Bike 450m
Work Out of the Day 3 Rounds In 2 Minutes Complete 200m Run Then AMRAP Burpees Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Shoulder to Overheads 115/75 Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Double Unders Rest 1 Minute RX+ S20 Ladder 115/75, 135/85, 155,95
Work Out of the Day Happy 4th of July !! Class times today are 6am,7:30am,9am,10:30am As an individual or Teams of two “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees
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