Work Out of the Day Strength EMOM For 8 Minutes 1 Squat Snatch + 2 OHS Metcon In teams of two (you go, I go) AMRAP in 17 minutes 3 Power Snatches (135/95 lb) 15 Unbroken Wallballs 20/14 * If Wallball set is broken, both teammates do 5 synchro-Burpees* RX+ 30lb Wallball Post to […]
Work Out of the Day Weighted Pull-up (15 minutes) 5-5-5-5-5, reps or CORE 10 minutes (45sec work/15sec rest) Plank Flutter Kicks Spiderman Russian Twist Plank (up/Downs) Goalies Right side V-ups Left side V-ups Bicycle Crunches Hollow Hold Metcon For time: Pull-ups 20-15-10-5,reps Box Jumps 30-25-20-15,reps Sit-ups 40-30-20-10,reps
Work Out of the Day “JT” 21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up
Work Out of the Day Strength E2MOM x 12 minutes Clean + Low Hang Clean + High Hang Clean WOD 7 rounds for time: (15:00 min cap) Sprint 100m 7 Hang Power Cleans 155/105 9 Toes to bar
Work Out of the Day Strength Back Squat @ 32X0 5,5,5,5,5, reps Then, AMRAP in 12 minutes 30 Double-unders 20 KB Swings 53/35 10 Burpees RX+ 70/53
**Grace’s going away workout is today at 11:30am-Please stop by and hit up her final workout before she heads to Texas!!** Work Out of the Day “The 12th Man” In teams of two for time: 30 Cal Row 12 Front Squats 135/105 30 Wallballs 20/14 12 Hang Squat cleans 30 Box Jumps 12 Squat […]
Work Out of the Day In teams of two: From 0:00-17:00 As many rounds as possible of 12 Muscle-ups 15 Hang snatch 95/65 18 Pistols from 15:00-25:00 Find 1RM of the following barbell complex Snatch + Hang Snatch + Overhead squat Post total reps and Max load to Wodify
Work Out of the Day 4 rounds for time: 600m Run 10 Power Cleans @ 75% of 1RM Post time to Wodify
Work Out of the Day Push-press 2-2-2-2-2 WOD 30 Shoulder to Overhead (135/95) 30 Box Jumps 24/20 30 American KB Swings 53/35 30/25 Calories Bike/Row or Run 400m RX+ 70/53
Work Out of the Day “Lead Foot” AMRAP 4: 27/21 Calorie Row or 400m Run 27 Burpees 27 Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row or 300m Run 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row or 200m Run 15 Burpees 15 Pull-ups Credit- CFNE
Work Out of the Day CrossFit Total Back Squat 1RM Shoulder Press 1RM Deadlift 1RM Post total to Wodify
Work Out of the Day For time: Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope ascent, 15-ft. rope RX+ 5″ deficit (Use two 45lb bumper plates) rest 5 minutes Tabata Mash up DB/KB Floor Press Sit-ups
Work Out of the Day Strength EMOM For 8 Minutes 1 Squat Snatch + 2 OHS Metcon In teams of two (you go, I go) AMRAP in 17 minutes 3 Power Snatches (135/95 lb) 15 Unbroken Wallballs 20/14 * If Wallball set is broken, both teammates do 5 synchro-Burpees* RX+ 30lb Wallball Post to […]
Work Out of the Day Weighted Pull-up (15 minutes) 5-5-5-5-5, reps or CORE 10 minutes (45sec work/15sec rest) Plank Flutter Kicks Spiderman Russian Twist Plank (up/Downs) Goalies Right side V-ups Left side V-ups Bicycle Crunches Hollow Hold Metcon For time: Pull-ups 20-15-10-5,reps Box Jumps 30-25-20-15,reps Sit-ups 40-30-20-10,reps
Work Out of the Day “JT” 21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up
Recent Comments