WOD – 227.6 –
Durability 2 Minutes of Kneeling Banded Lat pull downs Skill/Strength High Rep Banded Strict Pull-ups -15 to 25 reps x 3 sets WOD 3 Rounds 25 Hang Power Clean 75/55 25 Push-Ups Rx + 4 Rounds To...
View ArticleOPEN WOD 19.1
Open WOD 19.1 is simple but not easy! Open WOD 19.1 15 Min AMRAP 19 Wall Ball (20/14) 19 Calorie Row TIPS: Wall Ball Don’t force yourself to go unbroken! If wall balls are difficult for you, break...
View ArticleWOD – 227.7 –
Durability Weighed Arch Hold – 30 seconds x 2 sets Skill/Strength Sumo Deadlift from Blocks Work up to 1 heavy set of 3 reps and then 2 drop sets – 10 to 15% WOD 21 – 15 – 9 Sumo Deadlift (225/155)*...
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WOD – 227.8 –
Durability Duffin Upright Row – 2 sets of 15 to 20 reps – short rest Skill/Strength Warm Up the DB Movements WOD 20 min AMRAP 50 1-Arm DB Shoulder to Overhead (50/35) 20 Burpees 50 1-Arm DB Hang Power...
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WOD – 227.9 –
Durability Alternating Tabata Lift Sits Lateral Bear Crawls Skill/Strength Front Squat Quickly build up to 1 heavy set of 3 reps WOD 2 Rounds 30 Front Squats (45/35) 70 Double Unders 30 Calorie Row 30...
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WOD – 228.0 –
Durability Banded Hip Internal Rotation (in extended position) Lets say your back squat is above average along with the rest of your barbell movements. Lets also say that you come in today and try this...
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OPEN WOD 19.2
19.2 is 16.2, but cooler. This time you have a guaranteed 8 minute workout instead of a possible 4 minute workout. This workout format is called a gated workout where completion of work provides you...
View ArticleWOD – 228.1 –
Durability Tabata DB Curl to Press Skill/Strength Warm up that heavy KB WOD 1 Round 100 Reverse Lunges – Alt. KB Goblet (53/35) Rx+ 70/53 50 Push-Ups 50 DB Z Press (35/20) 100 Russian KB Swings...
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OPEN WOD 19.2
19.2 is 16.2, but cooler. This time you have a guaranteed 8 minute workout instead of a possible 4 minute workout. This workout format is called a gated workout where completion of work provides you...
View ArticleWOD – 228.2 –
Durability 3 Rounds – short rest Shoulder Taps in Plank – 30 seconds Side Plank – 30 seconds Single Leg Hip Lift – 30 seconds Arch Hold – 30 seconds Skill/Strength DB Box Jumps – 5 sets of 5 reps Very...
View ArticleWeek of 3/4/19 Blueprint
Monday – A LOT of light Deadlifts and another movement, great Skill/Strength Tuesday – Strict & Kipping Gymnastics + Crazy DBs Wednesday – No Think, Just Fitness Thursday – Stations, wonderful...
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WOD – 228.3 –
Durability 1 Minute per Movement x 1 Round Straight Arm Banded Pulldown Banded Triceps Extension Band Pull-apart Skill/Strength Practice and Warm up all movements for the WOD WOD 1 Round 15 Strict...
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WOD – 228.4 –
Durability Band X Walk – 2 minutes x 1 set Single Leg KB Pendulum Swing – 1 minute per leg x 1 set Skill/Strength Warm Up for the WOD WOD 1 Round 500 Meter Row Immediately followed by 10 Rounds of 10...
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WOD – 228.5 –
Durability Bent Over DB Reverse Flies – 1 set to fatigue Iso External Shoulder Rotation – 1 set to fatigue Skill/Strength Warm up for the WOD WOD 5 Stations – 90 Seconds per Station – No Transition – 4...
View ArticleOPEN WOD 19.3!!!
OPEN WOD 19.3 For time: 200-ft 1-Arm Dumbbell Overhead Walking Lunge (50/35) 50 Dumbbell Box Step-ups (24/20) 50 Strict Handstand Push-ups 200-ft Handstand Walk 10 Minute Time Cap! 19.3 is TWO...
View ArticleWOD – 228.6 –
Durability 2 Rounds Hip Lift Walk Outs – 1 Min Side Plank – 45 seconds Hollow Rock – 1 Min Skill/Strength Hang Power Clean Work up to a heavy set of 5 reps in 8 mintues WOD 5 Sets – 3 Minutes per Set –...
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OPEN WOD 19.3!!!
OPEN WOD 19.3 For time: 200-ft 1-Arm Dumbbell Overhead Walking Lunge (50/35) 50 Dumbbell Box Step-ups (24/20) 50 Strict Handstand Push-ups 200-ft Handstand Walk 10 Minute Time Cap! 19.3 is TWO...
View ArticleCrossFit.com WOD 130201
Durability Wall Sit – 90 Seconds Arch Hold – 60 Seconds Side Plank – 45 Seconds Skill/Strength Power Clean – 5 sets of 5 reps – Building Set 1: 5 reps – 40-50% Set 2: 5 reps – 50-60% Set 3: 5 reps –...
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CrossFit.com WOD 171016
Durability Band Pull-Apart Supinated Hollow Rock Band Pull-Apart Pronated Skill/Strength Long Warm Up CrossFit.com WOD 171016 20 min AMRAP 15 Burpees 30 Calorie Row Scores from Monday The post...
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WOD – 228.7 –
Durability Thoracic Spine Mobility Lat & Teres Major Release Quality thoracic spine mobility & adequate Lat and Tere Major length are very important for overhead position, reducing stress on...
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