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WOD – 147.1 -
Durability Single Leg RDL – Shoes Off – 1 Min AMRAP Per Leg – No rest b/w sides – Try to avoid putting your other foot down during the minute Skill/Strength Deadlift – Build up to a Heavy 3 Rep...
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WOD – 147.1 -
Durability Band Pull-Apart 2 min AMRAP Skill/Strength Handstand Push-Up Skill & Scaling Session WOD 10 min AMRAP 10 Handstand Push-Ups (Kipping) 20 Burpee Box Jumps (24/20) 30 Double Unders —3 min...
View ArticleWOD – 147.3 -
Durability Bear Crawl – 3 min AMRAP – constant slow motion with short rest Skill/Strength Warm up for this one…looks fun WOD 3 Rounds For Time 21 Chest to Bar Pull-Ups (12 Muscle Ups Rx+) 15 Thrusters...
View ArticleWOD – 147.4 -
“Double DT” From the 2017 CrossFit Games Fastest Female – Katrin Davidsdottir – 9:25 Fastest Male – Samuel Kwant – 11:37 Durability Side Lying External Shoulder Rotation + 30 Degree of Abduction 1 Set...
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WOD – 147.5 -
Durability 1 Legged Hip Lift – 1 Min AMRAP Per Side Skill/Strength Strict Pull-Ups 4 min AMRAP -no kipping allowed but bands are allowed. Ring Rows are a good substitute as well WOD 3 Rounds For Time...
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WOD – 147.6 -
Durability Press in Snatch – 2 min AMRAP Empty Barbells or Dowels but no loaded barbells Skill/Strength Overhead Squat Warm Up WOD 5 min of Work – 5 min of Rest – Three Sets 20 Overhead Squats...
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WOD – 147.7 -
Durability Single Leg RDL – 1 min per leg – shoes on Skill/Strength Muscle Snatch Skill & Practice Work up to a some medium weight, really fast barbell, Sets of 3 reps in 8 min WOD 10 min AMRAP 15...
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WOD – 147.8 -
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Bench Press – Work to a Max Set of 2 Reps in 10 minutes -Lets work with a medium grip (shoulder width) and not a normal width grip which would...
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WOD – 147.9 -
Durability Band X Walk – 3 min AMRAP – Blue or Green Band Skill/Strength 4 Stations – 1 Min Per Station of Work – 20 Seconds rest b/w Stations – 6 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station...
View ArticleWOD – 148.0 -
Durability Side Plank – 30 seconds per side x 3 sets with minimal rest b/w sides and sets Rest a Dumbbell on your hip if you can maintain the 30 second hold Skill/Strength Weighted Pull-Up – Quickly...
View ArticleWOD – 148.1 -
Durability Prone Plank + Alternating Hand Contacts 1 min Work – 30 sec rest – 1 min Work Skill/Strength Build up to WOD weight on the Clean WOD 1 Round For Time 30 Box Jump Overs (24/20) 16 Cleans...
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WOD – 148.2 -
Durability Starfish Plank – 45 Seconds Per Side x 1 Set Skill/Strength Warm Up & Start WOD It’s been too long… AirBike Sprints 1 Min Max Calories – 5 min Rest x 6 Sets Who is ready for an...
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WOD – 148.3 -
Durability Alternating Hip Lift March – 3 min AMRAP Skill/Strength Pendlay Row 4 sets of 8 to 12 reps – short rest periods WOD 20 min AMRAP 20 Pull-Ups (Rx+ Chest to Bar) 15 Lateral Burpee Bar Hops 10...
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WOD – 148.4 -
Durability Barbell Static Overhead Hold + March – 2 min Time Cap 95# for the Guys and 65# for the Ladies is a good place to start We will be doing this movement again so don’t worry about going too...
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WOD – 148.5 -
Durability Band X Walk 2 min AMRAP Skill/Strength Review and Practice 1-Arm KB Swing Warm Up for the WOD WOD 3 Rounds For Time 30 Double Unders 21 KB Goblet Squats (53/36) Rx+ 70/53 30 Double Unders...
View ArticleWOD – 148.6 -
Durability Prone Plank + Alternating Leg Lifts – 60 seconds Skill/Strength Bench Press – Work to a 1 Rep Max in 6 to 8 Minutes -Lets work with a medium grip (shoulder width) and not a normal width...
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WOD – 148.7 -
Mystery WOD Be prepared for Rope Climbs Lots of ankle and shin protection. An extra knee sleeve is idea.
View ArticleWOD – 148.9 -
Durability Starfish Plank – 30 seconds per side x 1 set Prone Plank – 45 Seconds x 1 set Skill/Strength Deadlifts Build up to a Heavy Single in 8 Minutes WOD For Time 40 Deadlifts (155/105) 30 DB...
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WOD – 148.9 -
Durability 30 1 Legged RDLs per leg – 1 set Skill/Strength Pull-Up Progressions WOD For Time 3 Rounds of 15 Burpees 20 AbMat Sit-Ups (Rx+ 30) 7 Pull-ups (Rx+ C2B) immediately followed by a 500 Meter...
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WOD – 149.0 -
Durability Band X Walk – 3 min AMRAP Skill/Strength Back Squat – 5 Sets of 5 Reps – 2 min rest b/w sets All sets should be difficult and weight should range from 70% to 80% of your 1 rep max WOD With...
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