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CrossFit.com WOD – 170924 –
Durability 1-Legged Hip Lift – Foot Elevated – 1 min AMRAP per leg x 1 set Skill/Strength Warm Up the Clean The cleans in the WOD can be either power or squat or a little of both Build up to your...
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WOD – 201.1 –
Durability Pec Walk – 3 min AMRAP x 1 Set Skill/Strength Organize WOD 4 Stations – 3 Minutes per Station x 2 Rounds Station 1 – Sled Drag w/ Ring (135/90) (1 length = 10) Station 2 -Push-Ups (Rx+...
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WOD – 201.2 –
Durability Weighted Side Plank 3 sets of 15 seconds – Heavy and Short Rest Skill/Strength Sumo Deadlift – Work up to 1 Heavy set of 5 Reps -These reps are not Touch-n-Go but instead have a controlled...
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WOD – 201.3 –
Durability Straight Arm Band Pulldowns – 1 min Band Pullaparts – 1 min Band X Walk – 1 min Skill/Strength Bench Press – Three Max Rep Sets at (155/95) Rx+185/125 WOD 21-15-9 DB Shoulder to Overhead...
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WOD – 201.4 –
Durability KB Farmers Carry – 3 min AMRAP x 1 set Skill/Strength Split Stance Single Arm Bent Over DB Row – 75 reps per arm Alternate arms every set, maintain form over speed, rest very little, stay in...
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WOD – 201.5 –
Durability Barefoot RDL – 1 min AMRAP per leg x 1 set Skill/Strength Back Squat 5 sets of 5 reps Inspiration…”New Record” WOD Tabata KB Goblet Squat (53/35) Rx+ 70/53 Athletes can and should try to...
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WOD – 201.6 –
Durability Pick your partner Dosido Skill/Strength Warm Up WOD Fight Gone Team 3 Rounds 1 Min – Burpees (Athlete 1) 1 Min – Burpee (Athlete 2) 1 Min – Sumo Deadlift Highpull (Athlete 1) 1 Min – Sumo...
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WOD – 201.7 –
Durability Sprinter Drills Skill/Strength Block Deadlifts – 3 sets of 5 heavy reps Bar starts at the knees WOD 1 Round 21 Double DB Power Clean and Jerk (50/35) 250 Meter Pipe Run 15 Double DB Power...
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WOD – 201.8 –
Durability 1-Arm KB Farmer Carry – 1 min per arm x 1 set Skill/Strength Bench – build up to a heavy set of 5 reps WOD 20 Min AMRAP 20 KB Goblet Squats (53/35) Rx+ 70/53 15 Ring Push-Ups 10 Box Jumps...
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WOD – 79.2 ReTest –
For all the athletes who did this workout before, you know what’s coming. For all the athletes who don’t think this workout yet, please come in and experience it. You’ll never forget it! Durability...
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WOD – 201.9 –
Durability Bent Over DB Reverse Flies – 3 sets of 20 reps – short rest – light weight Skill/Strength 3 Hang Power Cleans + 2 Jerks x 5 Sets -Build in weight as you progress through your sets WOD 15 min...
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WOD – 202.0 –
Durability Side Plank Clamshell – 3 sets of 10 reps per side – short rest -This is single leg hip extension + hip Abduction and all of your gluteal muscles will be recruited to complete this movement...
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WOD – 202.0 –
You were all going to repeat WOD – 186.6 – today but the weather channel calls for rain today. What is 186.6 you ask? Le Moyne Sidewalk Hill Run – 25 min AMRAP (Rx+ 20/15 Medicine Ball). It’s coming...
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WOD – 202.2 –
Durability Palloff Hold – 30 seconds x 2 sets Skill/Strength Warm Up for WOD WOD 3 Rounds 10 DB Renegade Rows (50/35) 20 Knee to Elbow 30 Russian KB Swings (53/35) 40 Slam Ball (20/24) Scores from...
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WOD – 199.1 – April Benchmark Retest!!!
Tomorrow we test the May Benchmark! The May Benchmark was a “Favorite WOD” as reported in the CFS Programming Survey. Thank you again to everyone who took time to complete the survey, super helpful!...
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WOD – 202.3 –
Durability Three Sets Band Single Leg RDL – light band 12 Unbroken Ring Rows Band Hip Flexor Stretch – light stretch – 30 seconds per side Skill/Strength Squat Clean + Front Squat + Jerk Work up to...
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WOD – 202.4 –
Durability Medicine Ball Pec Walk & Banded Straight Arm Pulldowns 1 minute per movement – 2 Rounds Skill/Strength Work to a 3 Rep Max Weighted Pull-Up -Double Overhand grip only -No kipping allowed...
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WOD – 202.5 –
Durability Bent Over W’s – Light weight – high reps x 3 sets – short rest b/w sets Skill/Strength Push Press – Work up to a 5 Rep Max, then -10 to 15% for 3 more sets of 5 reps WOD 15 Min EMOM 1st...
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WOD – 202.6 –
Durability Prone Single-Leg Hip Flexion – 1 min AMRAP per leg x 1 set – no rest Prone Single-Leg Hip Flexion -Maintain spinal flexion throughout the entire set with hard abdominal contraction. This...
View ArticleWOD – 202.6 –
Durability 2 Rounds Hip Flexor Stretch – 1 min per side 1-legged Hip Lift – 1 min AMRAP per side Skill/Strength Warm Up & Go WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Burpees KB Swing (53/35) Rx+...
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