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WOD – 212.9 –
Durability Seated Box Jumps – 5 sets of 3 reps – grab some DBs if you can Skill/Strength Deficit Power Snatch + Hang Power Snatch Practice the complex for a few sets Then build up to something heavy...
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WOD – 213.0 –
Durability Palloff Hold – Barefoot Single Leg RDL – Skater Squat Skill/Strength Back Squat – Build up to 1 heavy set of 5 Reps in 10 minutes WOD 1 Round 150 Wall Ball (20/15) 1 Hill Run Scores from...
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WOD – 213.1 –
Durability Banded Terminal Knee Extension – 90 seconds per leg x 1 set Weighted Side Plank – 30 seconds per side x 1 set Skill/Strength Warm Up & Organize WOD 6 Sets – 3 Minutes of Work per Set – 2...
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WOD – 213.2 –
Durability Band Pull-Apart High to Low – 90 Second AMRAP x 1 Set Skill/Strength 10 Min AMRAP 1-Foot Elevated Sled Pull with Rope -We are looking for each athlete to get 3 sets of work in 10 minutes...
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WOD – 213.3 –
Durability Prone Banded Hamstring Curls – 90 Second AMRAP x 1 set Skill/Strength Sprint + Agility Warm Up WOD 4 Stations – 1 Minute Per Station – 30 Second Transitions – 5 Rounds Station 1 – Shuttle...
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WOD – 213.4 –
Durability Wrist Flexion & Extension Reverse Crab Crawl Skill/Strength Warm Up WOD 5 Rounds 10 DB Decline Floor Press (50/35) 20 1-Arm Bent Over Row 20 Medicine Ball Barrier Toss (20/15) 40 Air...
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HERO WOD –“The Lyon”
“Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson...
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WOD – 213.6 –
Durability Hanging KB Wrist Extension & Flexion – 3 sets of each direction Skill/Strength Front Rack Alternating Reverse Lunges – 5 sets of 6 steps – building Athletes, 3 reps per leg, per set,...
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WOD – 213.7 –
Durability Straight Arm Band Pull-downs – 1 min AMRAP x 1 set Skill/Strength Pause Bench Press – 5 sets of 5 reps WOD 20 Min AMRAP 10 Dip Support Holds + Straight Leg Raises (Rx+ Ring Support Holds...
View ArticleWOD – 213.8 –
Durability 1-Leg Hip Thrust – 1 Min Per Leg x 1 set Skill/Strength Block Deadlift – Work up to a heavy single WOD 18 – 15 – 12 – 9 – 6 Sumo Deadlift (225/155) Rx+ 255/175 *Single Only* Pull-Ups...
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WOD – 213.9 –
Durability Wall Sit Progressions Skill/Strength Primer WOD 5 Stations – 1 Minute per Station – Zero Transition Time – 4 Rounds Station 1 – Sled Push (1 Length = 5 points) Station 2 – Erg Bike (1...
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WOD – 214.0 –
Durability Ladder Drills & Hurdles Skill/Strength 2:1 Box Jumps – 5 sets of 4 reps -Use both legs to jump but only 1 leg to land, on top of the box -Per set, you will land on your right leg twice...
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WOD – 214.1 –
Durability Band Pull-Apart – 90 seconds x 1 set Skill/Strength DB Z Press – 4 sets of 8 reps WOD 3 Rounds 250 Meter 1-Arm KB Farmer Carry (53/35) Accumulate 90 Seconds of Hollow Rock as strict as...
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WOD – 214.1 –
Durability Arch Holds – 20 seconds 3 sets Sets -Add DBs in hands if necessary Skill/Strength Option 1 – Snatch Grip Deadlift -In 10 Minutes, build up to a heavy set of 3 reps and then complete 2 more...
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WOD – 214.2 –
Durability Medicine Ball Pec Carry Step Ups x 2 minutes x 1 set Skill/Strength Dip Stamina or Strength Athletes, your rep range will determine your training effect. If you want to work on your dip...
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WOD – 214.3 –
Durability Serratus Push-Ups – 3 sets of 15 to 20 reps Skill/Strength Warm Up & Organize WOD Alternating Tabata Hollow Rock Arch Hold —rest— 3 Stations – 2 Minutes Per Station – 15 Second...
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WOD – 214.4 –
Durability Barbell Wrist Flexion & Extension – 3 sets to fatigue per movement Skill/Strength Warm Up and Organize WOD 22 Min AMRAP 10 Strict Hanging Leg Raises (Rx+ Strict T2B) 15 Barbell Floor...
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WOD – 214.5 –
Durability Band X Walk x 1 min x 1 set Hip Lift March x 1 min x 1 set Skill/Strength Warm Up & Organize WOD #1 2018 CrossFit Team Series Event 1 7 Minutes of Synchronized Bar Facing Burpees...
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WOD – 214.6 –
Durability DB Side Plank x 20 seconds x 2 sets Skill/Strength Squat Clean – Work up to something heavy Keep building until your form starts to break down, stop then. WOD Team Series Workout #2 20...
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Durability Leg Fluters – 3 Min AMRAP Skill/Strength Organize and Go WOD 2 Rounds – 7 Stations – 2 minutes per station – 30 sec transitions Ski Erg Erg Bike Rower AirBike Sled Push AbMat Sit-Ups Plate...
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