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OPEN WOD 13.5 ReTest
Today we retest Open WOD 13.5 b/c it was the first time Coach Kayleen and her soon-t0-be husband Jimmy Spicer EVER SPOKE! Kayleen and Jimmy will be wed this weekend! Nothing quite like Thrustes and...
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WOD – 171.4 –
Durability 10 Tall Kneeling To Standing DB Overhead Hold x 3 sets -Go Light & alternating legs per rep -Use either the soft floor mats or the rolled up HSPU mats -short rest Skill/Strength 3...
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WOD – 171.5 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Push Jerk Skill & Warm Up WOD 4 Rounds 20 Shoulder to Overhead (135/95) 20 Burpees Scores from Friday The post WOD – 171.5 – appeared...
View ArticleWOD – 171.6 –
Durability Lax Ball to Hamstring & Glutes & Squads & Calves – 8 min Skill/Strength Warm Up WOD 5 Rounds 10 Box Jump Overs (24/20) Rx+ 30/24 20 KB Swings (53/35) Rx+ 70/53 30 Calorie Row...
View ArticleWOD – 171.7 –
Durability 1 Min Wall Sit 1 Min 1-legged Hip Lift Hold 1 Min Other Leg Skill/Strength 1RM Weighted Pull-Ups or Build up to a Heavy Single on the Deadlifts -For advanced CrossFit Athletes will work on...
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WOD – 171.8 –
Durability Weighted Reverse Plank 3 sets of 30 to 60 Seconds Skill/Strength Front Squat – Heavy Single or 1RM if you’re feeling good WOD 3 Rounds 12 DB Thrusters (50/35) 18 Box Jumps (24/20) Rx+ 30/24...
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WOD – 171.9 –
Durability Single Leg Single DB RDL – 3 sets of 8 to 10 reps per leg Skill/Strength Warm Up & Start WOD 3 Rounds 30 Front Rack Alternating Reverse Lunges (95/65) Rx+ 115/75 20 Lateral Burpee Bar...
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WOD – 172.0 –
Durability Weighted Side Plank – 30 seconds x 3 sets – short rest Skill/Strength Drill the Double DB Hang Power Snatch WOD 3 Rounds 20 Double DB Hang Power Snatch (45/30) Rx+ 50/35 100 Air Squats...
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WOD – 172.1 –
Durability Hollow Rock – 3 min Test Everyone starts the 3 min period with Hollow Rock or a scale thereof. Once your Hollow Rock is no more, then scale to a prone plank for the remainder of the 3...
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WOD – 172.2 –
Durability Band Pull-Apart 2 Min AMRAP Skill/Strength Organize and Begin WOD 4 min AMRAP – 4 min Rest x 4 Sets Row 40/30 Calories AMRAP Sled Drag (90/65) (1 Length = 10 Points) —OR— AMRAP AirBike (1...
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WOD – 172.3 –
Durability Band X Walk – 3 min AMRAP Skill/Strength Handstand Push-Up Skill Work for all athletes WOD 15 min AMRAP 15 DB Burpees (35/20) Rx+ 50/35 15 Shoulder to Overhead (Rx+ Deficit Kipping HSPU...
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WOD – 172.4 –
Durability 90 Sec Wall Sit 1 Min Hollow Rock -If you are a rock star, then clamp a light DB b/w your feet so that 1 min is hard Skill/Strength Squat Clean Thruster – 1RM My Friend Dmitry Klokov with a...
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WOD – 172.5 –
Durability Straddle Side Plank – 30 seconds per side x 2 sets Skill/Strength Practice the Alternating 1-Arm KB Swing —and— KB Suitcase Deadlifts WOD 4 Rounds 25 KB Swings (53/35) Rx+ 30 Alternating...
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WOD – 172.6 –
Durability Band X Walk – 2 Min Skill/Strength Back Squat 5 sets of 5 Reps Pick a challenging load and try to complete all sets at that weight. If you’re feeling good, 80% of your 1RM would be...
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WOD – 125.6 ReTest –
We tested this WOD last in March 2016. Good luck to all and to all, Good Luck. Durability Powell Raise – 2 sets of 12+ Reps – No rest Skill/Strength Warm Up Fast WOD 125.6 ReTest AirBike AMRAP...
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WOD – 172.7 –
Durability Bent Over DB Reverse Flies 3 sets of 15 to 20 Reps Skill/Strength Bench Press 3 sets of 8 to 10 reps WOD 3 Rounds 500 Meter Plate Carry (45/25) 25 Burpee Plate Jumps 20 Pull-Ups (Rx+ 30)...
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WOD – 172.8 –
Durability Glute Bridge March 2 min AMRAP Skill/Strength Warm up Movements WOD 3 Rounds 10 DB Push Press (45/30) Rx+ 50/35 15 DB Burpees 20 DB Alternating Reverse Lunges 25 DB AbMat Sit-Ups Notes –...
View ArticleWOD – 172.9 –
Durability Prone Plank DB Pull Through – 3 sets of 10 to 20 Pulls Skill/Strength Warm Up and Organize WOD 4 Stations – 90 Seconds Per Station – 30 Second Transition – 4 Rounds Station 1 – Sled Drag...
View ArticleWOD – 173.0 –
Durability 1 Single Leg RDL + 2 1-Arm DB Rows x 10 reps x 2 sets Skill/Strength Sumo Deadlift Warm Up WOD 3 Rounds 30 Pull-Ups 7 Sumo Deadlifts (275/155) Rx+ 315/225 One of the best pound-for-pound...
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WOD –“Kelly”
Classic CrossFit Benchmark WOD – 3rd Time at CFS Durability Quad Stretch w/ Bench – 1 min per leg x 1 set Skill/Strength Warm Up WOD – “Kelly” 5 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wall...
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