DO NOT CHERRY PICK THIS WOD! Yes it will be challenging. In case you forgot CrossFit is supposed to be challenging. Coming in and pushing yourself to your limits when it is a WOD like this one, is what the program is all about. Warm-up: Coaches choice, 8min time limit WOD: 1600m Run 150 Double...Read More
Warm-up: 500m Row 20 Squats 15 Drop Squats (from top of triple extension) 10 Jump Squat Pre-Game: Hip/Wrist Mobility 2×3 Hang Squat Clean, building up to working weight WOD: 21-15-9 Hang Squat Clean, 95#/65# Hand Stand Push-ups Modification for HSPU will be partial wall climb into right+left shoulder tap. If you are using 1-2 mats...Read More
Warm-up: Coaches choice WOD: 10 Rounds 15 Push-ups 100 yard sprint 60 sec rest Chest to ground push-ups, no hand release unless you are not achieving full ROM. 100 yard sprint will be 50 yards down, 50 yards back. When you reach your push-up area 60 second rest starts. Everyone does 60 seconds. Not 50,...Read More
Reminder: 9am class only today. WOD: Teams of 2-3 complete the following: 1600m Run 200 Wall Balls, 20#(14#) 150 Box Jumps, 24″(20″) 100 Burpees 500ft Walking Lunge, wt. overhead, 45#(25#) Only one person can be working at a time. All reps/distances have to be done before moving on to the next movement. The run will...Read More
No 8am class today. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-upsRead More
Warm-up/Skill: Squat Snatch WOD: 4 Rounds 10 Jerks (Push, Power or Split), 135#(95#) 200m Run 40 Sit-ups Strength: Squat Snatch 2 Reps on the min for 10min @ 65% of 1RM If you are new to the movement do a Squat Snatch from above the knees or Power Snatch to OHS.Read More
Warm-up: Coaches choice WOD: AMRAP 15min 5 Power Clean, 165#(105#) 10 Pull-ups (if you can do Muscle-ups do 2 of them, count as 5pts per rep) 15 KB Swings, 24kg(16kg) Skills: 8min Hand Stand Push-up practice. Do 30 total reps or 30 reps of one of the modifications. 8min Pistol practice Do 30 total reps...Read More
Warm-up: 2 Rounds 50 Jumping Jacks 15 PVC Pass Through 15 PVC OHS 15 PVC Thruster Pre-Game: 5min mobility/dynamic stretch 2×3 OHS and Thruster, building up to working weight WOD: 15 Rounds 3 OHS, 95#(65#) 3 Burpees 3 Thrusters, 95#(65#) Ideally try and pace yourself at 1 round per minute. You will be using the...Read More
Warm-up: Coaches choice WOD: 5 Rounds 400m Run 15 Sumo Dead Lift High-pull, 95#(65#) Strength: Squat Clean and Split Jerk 1-1-1-1-1-1 @ 85% of 1RM or add 5# to last time, done (5.21.12). Do 3×3 warm-up first. CrossFit for Hope was a huge success. As a whole we raised $2075 with some more still coming...Read More
