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WOD – 75.6 ReTest -
Skill/Strength Hollow Hold for max time – 2 min is the goal Awesome….Just Awesome WOD – 75.6 ReTest from 5//15/14 2 min AMRAP – 1 min rest b/w Rounds – 7 Rounds total 10 Alternating Front Rack Reverse...
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WOD – 120.3 -
Skill/Strength Warm Up the Clean and Jerk & Snatch with an Empty Barbell Warm up Toes to Bar WOD Clean & Jerk – Build to a 1 Rep Max in 15 min -All athletes will start with an empty barbell and...
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Barbells for Boobs Fundraiser WOD
Skill/Strength Team up and Warm up WOD: “Helen meets Grace” Teams of two 3 Rounds for time Run 400m 21 Swings 53/35# 12 Pull ups then… 30 Clean and jerks 135/95# *One partner works at a time; split...
View ArticleWOD – 120.4 -
Skill/Strength Parallette Pass Throughs – 1 min AMRAP WOD For time 21-15-9 Wall Ball (20/15) Box Jumps (24/20) 21-15-9 MB Cleans (20/15) DB Push Press (45/30) 21-15-9 Push-Ups (Strict as all hell!)...
View ArticleWOD – 120.5 –“Helton”
CrossFit HQ dedicated this workout to U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA. who was assigned to the 6th Security Forces Squadron at MacDill Air Force Base in...
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WOD – 120.6 -
Happy Birthday Matt Maggio! As requested Magic Man but with a twist. Skill/Strength Tabata AbMat Sit-Ups…As Requested WOD With a running clock, accumulate as many points as possible through 5 Rounds...
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WOD – 77.9 ReTest -
Skill/Strength Deadlift – Build to a heavy single in 10 minutes. We did this last Wednesday so you should have a number to beat if you’re feeling good. If you are going to beat it, don’t be greedy....
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WOD – 120.7 -
Skill/Strength 5 min AMRAP Wall Walks – 1 Rep is complete once your belly goes from touching the floor to touching the wall WOD 1 Round for Time 20 Chest to Bar Pull-Ups (Rx+ Ring Muscle Ups) 40 Strict...
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WOD – 120.7 -
Skill/Strength Power Snatch Work to a heavy single in 12 minutes WOD 4 Stations – 1 min Per Station – 15 Seconds transition time b/w stations x 4 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2...
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December Benchmark ReReTest from 2014
Skill/Strength Front Squat – Build to a max WOD 1 Round for time – 15 min time cap - 21 Thrusters (115/75) Rx+ (135/95) 21 Hang Power Clean 21 Shoulder to Overhead 21 Hang Power Clean 21 Front Squats...
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WOD – 120.8 -
Skill/Strength Alternating Tabata ODD – Prone Dowel Reach EVEN – Hollow Hold WOD 25 min AMRAP 20 Box Step Ups – Right Leg (20/16″) 20 Box Step Ups – Left Leg (20/16″) 20 Calorie Row 40 Leaning Box...
View ArticleWOD – 120.9 -
Skill/Strength Work to a Max Weight on the following Barbell Complex in 10 minutes 1 Pause Hang Power Clean + 3 Pause Push Jerk Video Demo (except she is doing a full power clean and we are doing hang...
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WOD – 121.0 -
Skill/Strength Low Back and Hamstring Soft Tissue Maintenance Drill 1 – Sitting on Box w/ Lax Ball Under Hamstring Drill 2 – Leaning on racked waist high barbell into low back WOD 4 Sets – Each as fast...
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WOD – 121.1 -
Skill/Strength Grip Team Test – 5 min Test In teams of three, accumulate as many gym lengths as possible while walking and holding a 45# plate (men) or 25# plate (women) in each hand. You must “crush”...
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WOD – 121.2 -
Skill/Strength Build to a heavy set in 12 minutes 3 Touch & Go Power Snatch WOD 20 Min AMRAP 12 Burpees 12 Power Snatch (135/95) 250 meter Row Scores from Wednesday
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WOD – 121.3 -
Skill/Strength Push Press – 7 sets of 3 reps -All barbells are taking from the floor (power clean) -First 3 to 4 sets should be building so that the last 3 to 4 sets can be maxing WOD 3 Rounds for time...
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WOD – 121.4 -
Skill/Strength Skill Session – 10 minutes Pull-Ups or C2B Pull-Ups or Butterfly Pull-Ups -Spend some time working with the coach to try and advance your pull-ups -You can work on getting your first...
View ArticleWOD – 121.5 -
Skill/Strength Extra Soft Tissue Maintenance - Foal Rollers – Barbells – Lax Balls – KB (Tools) - Quads – Calves – Hamstrings – Chest – Upper Back (Tissues) WOD 1 Round for time 75 Deadlifts (155/105)...
View ArticleWOD – 121.6 -
Skill/Strength Squat Snatch – Build to a Heavy Single in 10 minutes 272.5 Pounds…One day I’ll get there WOD 1 Round for time 15 Squat Snatch (115/75) Rx+ (135/95) 30 Burpees 15 Squat Clean Thrusters...
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WOD – 121.7 -
Skill/Strength Muscle Up Skill Work – 10 min Run Time Video Demo – Notice the hip action…that is the key Open WOD 15.3 14 min AMRAP 7 Muscle Ups 50 Wall Ball (20/15) 100 Double Unders -We are going...
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