WOD 120717 THURSDAY
RX+ 5 ROUNDS 2:00 CLOCK 15/10 CAL BIKE IN REMAINING TIME: AMRAP “DT” (155/105) 12 Deadlifts 9 Hang power cleans 6 Push jerk 2:00 REST RX 5 ROUNDS 2:00 CLOCK 15/10 CAL ROW IN REMAINING TIME: AMRAP “DT” (115/75) 12 Deadlifts 9 Hang power cleans 6 Push jerk 2:00 REST Fitness 5 ROUNDS 2:00 CLOCK […]
WOD 120617 WEDNESDAY
CrossFit Center Mass – CrossFit Metcon (Time) RX+ 4 RFT 30 GHD 40 WALKING LUNGE STEPS 400M RUN 20:00 cap RX 4 RFT 20 GHD 40 WALKING LUNGE STEPS 400M RUN 20:00 cap Fitness 3 RFT 30 WEIGHTED AB MAT 40 WALKING LUNGE STEPS 400M RUN 20:00 cap Accessory
WOD 120517 TUESDAY
CrossFit Center Mass – CrossFit Metcon (No Measure) SKILL 10-9-8-7-6-5-4-3-2-1 UNBROKEN REPS OF: STRICT C2B/STRICT PULL UP/BANDED PULL UP Metcon (Time) RX+ 50 BURPEE BOX JUMP OVER (24/20) 30 HANG POWER SNATCH (95/65) 10 RING MUSCLE UP RX 50 BURPEE BOX JUMP OVER (24/20) 30 HANG POWER SNATCH (75/55) 10 JUMPING RING MUSCLE UP Fitness […]
WOD 120417 MONDAY
STRENGTH WEEK #5 DAY 1: BACK SQUAT 4×5 @ 70% 4×5 @ 75% BEHIND THE NECK SNATCH GRIP PUSH PRESS 5×5 DAY 2: SNATCH 4×2 @ 70% 4×2 @75% 4×1 @ 80% SNATCH BALANCE 7×1 @ 80% DAY 3: REST DAY 4: CLEAN & JERK 4×2 @ 70% 4×2 @ 75% 4×1 @ 80% Not […]
WOD 120317 SUNDAY
Spartan 10 Rounds: 200m row 10 tire flips 10 burpees 10 stone to shoulder 10 toes to bar/knees to waist Sunday Funday Teams of 3: 200/175 calorie assault bike 200 kb swing 200 hspu/hrpu 200 goblet squat 200 ghd/ab mat situps