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WOD – 194.4 –
There are at least 2 sides to every story and this video represents 1 side. I happen to believe everything in this video is true. There are certainly bad trainers out there who have and are probably...
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WOD – 194.5 –
Durability Quadruped Crawl – 90 Second AMRAP Skill/Strength Warm Up & Go WOD 30 min AMRAP 30 1-Arm DB Power Cleans (50/35) 20 Quadruped MB Rolls (20/15) Rx+ Quadruped KB Drag (53/35) 10 Pull-Ups...
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WOD – 194.6 –
Durability DB Side Plank – 30 seconds x 2 – Heavy Skill/Strength Warm Up all movements WOD 4 Stations – 5 Minutes per Station – Running Clock – 1 Round Station 1 – Row (1 Cal = 1 Point) Station 2 –...
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WOD – 194.7 –
Durability Banded Glute Bridge + Banded Abd – 2 min AMRAP Skill/Strength Here We Go!!! The Highly Anticipated, Widely Feared, and Universally Enjoyed 20 Rep Max – Back Rack Alternating Reverse Lunges...
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WOD – 194.8 –
Durability Front Level Pulldown with Band – 3 Sets to Fatigue or Positional Failure This is an especially important movement for the typical CrossFitter shoulder. If you find yourself shrugging your...
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WOD – 194.9 –
Durability MB Chest Walk – 90 Seconds KB Balance Drill – 1 min per leg Skill/Strength 6 Min EMOM 5 Snatch Balance – Empty Barbell – Just warm up For those athlete who regularly attend barbell club and...
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WOD – 195.0 –
This is a structural day with the purpose of building your body up. Make it hard on yourself, not easy. Go lighter and slower instead of heavier and faster. Don’t look for ways to be more efficient but...
View ArticleWOD – 195.1 –
Durability DB I + Y + T 2 Sets, each to fatigue, 30 seconds rest b/w sets Skill/Strength Warm Up & Go WOD 1 Round 1500 Meter Row 50 Burpee Box Jumps (24/20) Rx+ 30/24 30 Push Press (95/65) Scores...
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WOD – 195.2 –
Durability Kneeling Palloff Press – 20 reps per side x 2 sets Skill/Strength 30 Sec AirBike Sprint For Max Calories WOD 3 Round 2 Min AMRAP – AirBike (1 Cal = 1 Point) 2 Min AMRAP – Farmers Carry...
View ArticleWOD – 195.3 –
Durability Slow Bear Crawl Relay – 6 minutes Skill/Strength Warm Up WOD 30 Minute AMRAP (Team of 2) 100 Slam Ball (20/15) 75 Med Ball Russian Twists 50 DB Step Ups (50/35) 20/16″ 25 Jumping Ches to Bar...
View ArticleWOD – 195.4 –
Durability MB Overhead Throw + SL RDL Pause 3 sets of 10 reps – alternating leading leg per rep Skill/Strength KB Farmers Carry 1 Minute Carry Light 1 Minute Carry Heavy WOD 5 Rounds 24 1-Arm Deadlifts...
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WOD – 195.5 –
Durability Front Lever Banded Pulls – Play around with this movement but ensure your elbows are locked the entire time, your maintaining your hollow body the entire time and working submaximally – This...
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WOD –“Chase”–
Chase Elliot recently turned 5 years old! Coach Mike wrote this brutal workout for his son and we run it once a year around Chase’s birthday. Scores from last year can be found below. Enjoy!...
View ArticleWOD – 195.6 –
Durability DB Cuban Press – 2 sets to fatigue – 30 second rest Skill/Strength MB Chest Pass – 3 sets of 5 reps with increasing POWER per set Seated MB Chest Pass Test (15/10#) WOD Bench Press –...
View ArticleWOD – 195.7 –
Durability 1-Arm Banded Chest Flies – 3 sets to fatigue – no rest b/w arms or sets Skill/Strength Sled Rope Pull 10 Min AMRAP -Athletes will need to share sleds and all athletes only get 4 lengths per...
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WOD – 195.8 –
Durability Straddle Plank – 30 seconds per side x 2 sets Skill/Strength HSPU Skill and Practice WOD 3 Rounds 28 Calorie Row 21 Sumo Deadlift High Pull (95/65) Rx+ 115/75 15 Shoulder to Overhead 9 Hang...
View ArticleWOD – 195.9 –
Durability Alternating Parallel Throws – 5 total sets including warm ups – 10 reps or more, black medicine balls are recommended Skill/Strength Team Up – Warm Up – Get up Partner WOD In teams of two,...
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WOD –“Gracie”–
My daughter recently turned 4 years old!!! This is her workout and she would love you to do it! If you were lucky enough to have completed this workout last year and you scaled, then Gracie would very...
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WOD – 196.0 –
Durability Ring Ball Up Bar Ball Up Skill/Strength Warm Up and practice this cool drills WOD 20 min AMRAP 10 DB Box Step Overs (50/35# + 20/20″) 12 Push-Ups 14 Chest to Bar Pull-Ups (Rx+ 8 Ring Muscle...
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WOD – 196.1 –
Durability Side Plank – 30 seconds per side x 2 sets Paloff Hold + Wide Stance – 30 seconds per side x 2 sets Skill/Strength DB Box Jumps 3 sets of 5 reps The goal here is to use relatively heavy DBs...
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