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WOD – 127.4 -
Skill/Strength Squat Snatch – 10 minutes to build to a heavy single —Warning—Rope Climbs in tomorrow Skill/Strength—Wear ankle and shin protection— WOD 1 Round for Time – 15 min Time Cap 15 Overhead...
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WOD – 127.5 -
Skill/Strength Rope Climb Drill —5 min run time— Muscle Up Drill – Low Rings - —10 min run time— WOD 3 Rounds for time 10 Muscle Ups 20 Box Jumps (24/20) 30 Burpees Scales For Muscle Ups 20 Pull-Ups...
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WOD – 127.6 -
Skill/Strength Organize and Warm Up WOD 5 Sets – 4 min per set – 4 min rest b/w sets Each set starts with a 500 meter Row Buy-In Once the row is complete, in the remaining time complete as many KB...
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WOD – 127.7 -
The Final WOD of 2015 at CFS!!! Skill/Strength Sled Push Test – 3 Min AMRAP – 1 Length = 1 Point WOD 5 Rounds for time 12 DB Box Step Ups (20/16″) (45/30) Right Leg and then 12 Left Leg (no...
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WOD – 127.8 -
Skill/Strength Build to a heavy single for the following complex Dip Power Snatch + Lower Hang Power Snatch Complete your complex without dropping the bar b/w movements. WOD 7 min AMRAP 3 Toes to Bar 3...
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WOD – 127.9 -
Skill/Strength Warm Up & Set Up WOD 4 Stations – 90 Seconds Per Station – No Transition Time – 4 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Box Jumps (24/20) (1 Jump = 1 Point)...
View ArticleWOD – 128.0 -
Skill/Strength Jump Rope Skill Session If you don’t have doubles, work with the coach to get them If you have doubles, try for triple unders!!! WOD —From 0:00 to 15:00— “Annie” 50-40-30-20-10 Double...
View ArticleWOD – 128.1 -
Skill/Strength Sumo Deadlift – Work up to a heavy single in 10 minutes WOD 20 min AMRAP 50 KB Deadlifts (53/36) Rx+ (75 reps) 40 Jumping Air Squats (Rx+ 65 reps) 30 Strict Push-Ups (Rx+ Ring Dips – no...
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WOD – 128.2 -
Skill/Strength Squat Clean – Build to a Max in 12 minutes Tian Tao at worlds Cleaning 464# at a 187# body weight…Beautiful Power Position WOD 3 Rounds For Time 10 Squat Clean + Right Reverse Lunge +...
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WOD – 128.3 -
Skill/Strength Warm Up…Prepare your mind WOD 4 Sets – 5 Minutes of Work per Set – 5 Min Rest b/w Sets Set #1 – AMRAP Cals Rowed (1 Cal = 1 Point) Set #2 – AMRAP Burpees (1 Rep = 1 Point) Set #3 – AMRAP...
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WOD – 128.4 -
Skill/Strength Soft Tissue Session Lets improve the excitability, contractility, extensibility and elasticity of our muscles Areas of Focus – Biceps & Triceps – Calves – Gluteals WOD 3 Rounds for...
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WOD – 128.5 -
Skill/Strength Back Squat Two sets of 5 Reps Two sets of 3 Reps Two sets of 1 Rep -All sets should be at proximately the same weight. WOD 3 Rounds for Time 21 Thrusters (95/65) 15 Toes to Bar Scores...
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WOD – 128.6 -
In my opinion, CrossFit is not the Open or Regionals or the Games. CrossFit is really about stories like this. Just people helping people. Skill/Strength Warm Up and Drill the 1 Arm Elbow Supported DB...
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WOD – 128.7 -
Skill/Strength Quickly build up to a heavy Power Clean and Push Jerk TEAM WOD – WOD 5 from The First Responders Challenge In Team of Three 100 Ground to Overhead (135/95) - 1 Person is lifting - 1...
View ArticleWOD – 128.8 -
Skill/Strength Quickly Build to a heavy single – 10 min run time Power Clean w/ Two Pauses OPEN WOD 11.5 20 min AMRAP 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Ball (20/15) You’re fearless...
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WOD – 128.9 -
Skill/Strength Playing on the Low Rings for 10 minutes Some examples of what you might be doing tomorrow WOD 4 Sets – 4 min of work per set – 4 min of rest per set Each 4 min Set begins with 20 Burpee...
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WOD – 129.0 -
Skill/Strength Warm Up Power Snatch + Push Press + Sumo Deadlift High Pull WOD 7 Min AMRAP 30 Double Unders 15 Power Snatch (95/65) Rx+ (115/75) —3 min rest— 6 Min AMRAP 30 Air Squats 15 Push Press...
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WOD – 129.1 -
Skill/Strength Weighted Pull-Ups – Build to a Max – 8 minutes If you don’t have a weighted Pull-up, then you have a few options. -Max Unbroken Strict Pull-ups -Max Unbroken Strict Pull-ups w/ Band...
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WOD – 129.2 -
Skill/Strength We need to play around with this move…looks like fun but lets use dumbbells first WOD 4 Stations – 90 Seconds of Work per Station – Zero Transition Time – 5 Rounds Station 1 – AirBike (1...
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WOD – 129.3 -
Skill/Strength Team Up and Warm Up TEAM WOD In Teams of Three, complete the following work From 0:00 to 12:00 Minutes -Each teammate is to establish their heaviest 1 Rep Ground to Overhead -Teammates...
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