WOD – 136.2 -
Skill/Strength Back Squat – Three sets of 1 heavy single If you have been coming all week, then today is going to be a light heavy single if you know what I mean. If you’re feeling good, then go for...
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WOD – 136.3 -
Skill/Strength Warm Up Fast and Start WOD 4 Sets – 6 min of Work per set – 6 min rest b/w sets AirBike Calories 30/20 Sled Drag (80/45) 4 Lengths AMRAP Burpees in remaining time Heat Start Times #1...
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WOD – 136.4 -
Skill/Strength A quick tutorial in Front Rack Mobility – 8 min run time WOD 26 Min AMRAP 16 Front Rack Alternating Reverse Lunges (135/95) 16 Ring Dips 26 Jumping Air Squats 26 Burpees Instead of...
View ArticleWOD – 136.5 -
Skill/Strength Deadlift Warm Up Build up to working WOD Weight WOD 5 Min of Work – 5 Min of Rest x 4 Sets 500 Meter Row 10 Deadlifts (225/155) Rx+ 275/185 AMRAP Chest to Bar Pull-Ups in remaining time
View ArticleWOD – 136.6 -
Skill/Strength Lets max out the Big One Squat Clean and Jerk – Build to a max in 12 minutes WOD For Time 30 Squat Clean and Jerk (185/125) Rx+ 225/155
View ArticleWOD – 136.7 -
Skill/Strength Organize & Warm Up WOD For Time 60 Burpees 60 Pull-Ups (Rx+ Chest to Bar) 60 Box Jumps (24/20) 60 KB Swings (53/36) Rx+ 70/53 60 Toes to Bar 120 Double Unders 60 Alternating DB...
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WOD – 136.8 -
Skill/Strength Deadlift – Build to a heavy single Don’t max out! You want that barbell moving from floor to lockout without any dramatic change in bar speed. WOD 5 Rounds For Time 10 Deadlifts...
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WOD – 136.9 -
Skill/Strength Dynamic Warm Up for Running…I am expecting some dynamic scores today!!! WOD 5 Sets For Total Time 20 Shoulder to Overhead (75/55) Rx+ 95/65 40 AbMat Sit-Ups 500 Meter Run (Stop sign and...
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WOD – 137.0 -
Skill/Strength Lets work on a few fun accessory movements for a few minutes to get warm for the WOD Swimmies on a box KB Windmills Candle Sticks Video Demo for the KB Windmill Video Demo of Candle...
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WOD – 113.0 ReTest -
Skill/Strength Squat Snatch – 12 minutes to build to a heavy single —The Most Decorated Olympic Weightlifter Of All Time— WOD 18 min AMRAP 5 Power Snatch + Overhead Squat or Squat Snatch (135/95) Rx+...
View ArticleWOD – 137.1 -
Skill/Strength Extra Soft Tissue Work Lax Ball – Foam Roller – Barbells – KBs WOD 5 Rounds For Time 10 DB Hang Power Clean & Jerk (45/30) 10 Box Jumps (24/20) 10 Pull-Ups
View ArticleWOD – 137.2 -
Skill/Strength Warm Up & Organize WOD Chi..Chi…Chi..Chipper!!!! 1 Round For Time – 30 Min Time Cap 20 Squat Snatch (95/65) Rx+ 115/75 30 Chest to Bar Pull-Ups 20 Power Cleans (95/65) Rx+ 115/75 30...
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WOD – 137.3 -
Skill/Strength Warm Up To Run! WOD Murph Prep is in full swing 500 Meter Run x 7 Sets – 2 min Rest b/w Sets Report total time to white board A little old school CrossFit inspiration for you all…Yes...
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WOD – 137.4 -
Skill/Strength Hang Power Clean Build to a Heavy Set of 3 Unbroken Reps – 10 Minutes WOD 3 Rounds For Time 10 Barbell Front Rack Alternating Reverse Lunges (115/75) Rx+ 135/95 15 Box Jumps (24/20) 20...
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WOD – 137.5 -
Skill/Strength Warm Up & Start WOD 5 Stations – 90 Seconds of Work Per Station – 30 Seconds Rest B/w Stations – 4 Rounds Station 1 – DB Thrusters (45/30) Station 2 – Sumo Deadlift High Pull (75/55)...
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WOD – 137.6 -
Skill/Strength Back Squat – Quickly Build to 1 Heavy Set of 5 Reps – approximately 80% of your 1 Rep Max WOD 16-12-8 Power Snatch (135/95) Rx+ 165/110 Alternating Bodyweight Pistols (Rx+ KB Pistol...
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WOD – 137.7 -
Skill/Strength Warm Up & Set up Push-Up Scales WOD (Murph Prep) 20 min AMRAP 10 Pull-Ups 20 Pushups 30 Air Squats Athletes, please choose an appropriate leaning pushup to a box scale instead of...
View ArticleWOD – 137.8 -
Skill/Strength Sumo Deadlift Quickly Build to a heavy single – Not a max This should be a rep where bar raises at a consistent speed from floor to lock out. If your bar slows down at any point in the...
View ArticleWOD – 137.9 -
Skill/Strength Split Jerk – Build to a heavy single in 12 Minutes -These reps will be performed from the rack. Athletes must drop heavy sets to the floor instead of trying to catch them on their...
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WOD – 138.0 -
Skill/Strength Turkish Get Ups!!! We are going to drill and work up to some relatively heavy weight. We are only going to do the raising portion of the movement so once your standing tall with the KB...
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