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WOD – 178.6 –
Durability Straddle Plank x 30 seconds x 2 sets Skill/Strength Build up to a heavy set of 5 TnGo Reps on the Deadlift or Row a 1500 meter at your best 2k Pace Pick which one you want to do more! WOD...
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Pat’s Birthday WOD
Today we celebrate Coach Pat Birthday! For those of you who don’t know, every year it is a bloodbath, hence the 30 min time cap. Without the right mindset, things can do sideways on this workout rather...
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WOD – 178.1 –
Durability Band Pull-Apart – 1 min x 1 set Skill/Strength Weighted Pull-Up Work up to a 5 Rep Max WOD 25 min AMRAP 10 Dips (Box or Bar) 30 Hollow Rocks 30 Sec Handstand Hold Against Wall (Rx+ Hand...
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WOD – 178.8 –
Durability Alternating Bear Limb Lift – 1 min 30 sec Rest Bear Crawl – 1 min Lets Look like this Today! A post shared by Darien Pyka- M.S. | C.S.C.S. (@coachpyka) on Jul 5, 2017 at 9:31am PDT...
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WOD – 178.9 –
Durability 1-Arm KB Farmers Carry+ Opposite Arm DB Shoulder Carry -approximately the same weight 1 Min in each hold – 30 seconds rest x 1 set Skill/Strength Primer You got to prime the pump…you got...
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WOD – 179.0 –
Durability Band Pull-Apart with External Rotation 3 sets of 12 to 20 reps – short rest b/w sets Skill/Strength Kipping Pull-Ups Accumulat 50 to 75 Reps Quickly Rx+ is with a MB between your legs as...
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WOD – 179.1 –
Durability Band X Walk – 90 seconds x 1 set Skill/Strength Deadlift Warm Up and Build Up WOD 5 Rounds 12 Deadlifts (225/155) Rx+ 275/185 10 Box Jumps (24/20) Rx+ 30/24 Scores from Friday The post...
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WOD – 179.2 –
Durability Hollow Rock – 30 seconds x 3 – rest 30 seconds Skill/Strength Jumping Back Squats – light weight 5 sets of 8 to 10 reps -lots of volume to practice a new movement so don’t burn out here WOD...
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WOD –“Helen”–
During the final days of July, last summer, we ran this classic workout which was written by the first CrossFit Coach (Greg Glassman) at the first CrossFit gym in Santa Cruze California. Here you can...
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WOD – 179.3 –
Durability Plate Walking – Pick whichever weight you want 1 Min Walk – Plate Overhead -30 seconds rest- 1 Min Walk – Plate at Chest Skill/Strength Power Clean In 10 minutes, work up to a heavy weight...
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WOD – 179.4 –
Coooool…Cannot wait to see the Fittest In The World take on this event! Durability Band Pull Apart + External Rotation 3 sets of 15 to 20 reps Skill/Strength Rope Climb Skill Scales for the WOD Warm...
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WOD – 179.5 –
Durability Band X Walk – 90 Seconds x 1 set Skill/Strength Practice the Kettlebell Wall Ball! 3 sets of 10 to 20 reps WOD 4 Stations – 90 Seconds Per Station – 30 Seconds Rest b/w Stations x 3 Rounds...
View ArticleWOD – 179.6 –
Durability Single Leg RDL with Barbell 3 sets of 8 reps – Submaximal Skill/Strength Hang Power Clean Build up to a 5 Rep Max without dropping the barbell between reps WOD 4 Rounds 21 Hang Power...
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WOD – 179.7 –
Durability Banded Face Pull – 90 seconds of Work x 1 set Skill/Strength Bench Press – Quickly Work up to a heavy set of 8 to 10 reps WOD 3 Rounds (Rx+ 4 rds) 10 Bar/Box Dips (Rx+ Ring Dips) 30 DB...
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WOD – 179.8 –
Durability Hollow Rock – Max Time in 1 Minute – 1 Minute Rest x 2 sets Skill/Strength Running Warm Up WOD 1 Round 30 Burpees (Rx+ 50 reps) 500 Meter Run 50 Calorie Row 500 Meter Run 30 Burpees (Rx+...
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WOD – 179.9 –
Durability Singe Leg Hang Power Snatch 5 Reps per Leg x 3 sets Submaximal weights Here is the best video I could find, notice his rear foot on the landing…do that. Skill/Strength Squat Snatch Build...
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WOD – 180.0 –
Durability Weighted Side Plank 3 sets of 30 Seconds – short rest Skill/Strength Back Squat 5 Sets of 5 Reps Option 1 – Build to a max weight for 1 set of 5 reps by set 3 or 4 and complete the...
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WOD – 180.1 –
Durability Hollow Rock – 20 Seconds On – 10 Seconds Off x 3 Rounds Skill/Strength Low Ring Muscle Up Drills or Strict Muscle Ups WOD 3 Rounds 35 KB Sumo Deadlift Highpull (53/35) Rx+ 70/53 250 Meter...
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WOD – 180.2 –
Durability 1 Legged Hip Lift 1 Min AMRAP per Leg x 1 set Skill/Strength Parallette Challenges WOD 4 Minutes of Work – 4 Minutes of Rest x 3 Rounds Row 400/300 Meters 25 DB Anchored MB Sit-Ups (20/15)...
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WOD – 180.3 –
Durability Band Face Pull – 1 min x 1 Set Skill/Strength Power Clean and Jerk Build to a 1 Rep Max in 10 Minutes WOD 5 Rounds 6 Shoulder to Overhead (155/105) 6 Toes to Bar (Rx+ 9) 8 Power Cleans 6...
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