Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 + Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD A. Power Clean Build to a Medium Single in 8 min B. 6 min EMOM 1-2 (For Skill Practice) + 10 min AMRAP 10 DB Snatch/Side 35#/20# 10 Burpee Box Jump Ove…
Friday Sept 22 Session #1: (Optional) Strength: Bulgarian Split Squats 5 sets of 4 (heavy DBs, each leg, add wt.) Snatch Push Press 50/5 60/4 70/4 75/4 80/4×3 Additional Conditioning:...
CrossFit Workout Of The Day: Skill: (10 minutes) Snatch Technqiue Strength: (20 minutes) Power Snatch (Below Knee – Low) [50/4 60/3 65/3 70/3 75/3 80/3 x 3] WOD: (20 minutes) – For Total...
Great Job on completing Week #1 of the Eat,WOD,&Stretch! Hope that you’ve selected a great partner to help keep you motivated throughout this challenge. For newbies, there is a learning c…
30 minute AMRAP: 2 Rope Climbs 30 Pistols 400 meter Run 50 Double Unders 8 Minute Hollow/Arch Tabata Holds, alternating
Home → WOD Blog → Saturday 9.9.17
Workout: Test a Benchmark -or- Make Up A Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM...
CFO WOD: Strict Press 5,5,5RM
Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 7 THEN 4 Rounds 4 Hex Bars 4 Scap Pull-ups 4 Kip Swings 2 Pull-ups 3 Rounds for Time 10 Chest to Bar Pull-ups 10 Hex Bar Deadlifts (78% of...
by Jeff, Coach | Aug 17, 2017 | 0 comments
Friday 8.18.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams Of 3 25 Minute AMRAP 15 KB3 53/35 15 Push-Ups 15 Goblet Squats Row Max Calories One person rows while the other two...
A) 4 Sets Of: 6x “Z” Press 6x Y-T-W Shoulder Flys 6x C2B Pull-Ups *Rest 30 seconds b/t movements in a set *Rest 2 minutes b/t full sets B) CF Open 13.2 10 min AMRAP 5x Shoulder 2 OH...
Nicole? Yeah, she'll end you. News No news. Just the saaaame old :( Workout Benchmark For time: 2k Row then GOAT work Cashout: 2min Ski/Bike Strength 4:30pm: Chest and Shoulders
8/17/17 Is it Friday yet Kelly??! Skill/Strength: Snatch Take 10-15 Minutes to work on a heavy single. Focus on technique and skill rather than weight on the board. Conditioning: 10 Minute EMOM 1...
CrossFit Ashland – CrossFitMetcon (Time)RXD 10-9-8-7-6-5-4-3-2-1 squat snatch (155/105lbs) strict hspu parallel ring row FITNESS 10-9-8-7-6-5-4-3-2-1 power snatch pike pushup ring row
NewEra CrossFit – WODWeightliftingOPF: Overhead Squat (Heavy Single)OPF: Snatch Grip Behind the Neck Push Jerk (Heavy Single)With the same OHS grip and the bar resting on your back, tighten c…
Today's WOD at North Bay CrossFit. Cherry picking only hurts your fitness!
Another Level CrossFit of Lodi brings elite fitness, health, conditioning, and training by combining systems of varied movements at high intensity levels. ALCF
170704: Happy 4th of July! (gym closed)
kim | WOD
Essentials: A. 4 Sets Deficit Dumbbell Front Rack Step Back Lunge x 12 reps *Build in weight each sets On the 2:30min B. 4 Sets Support Hold x 30sec Dip Negatives x 5 reps Rest 30 sec Hollow Hold x...
Today: Run 800m 10 Box Jumps Run 600m 20 Box Jumps Run 400m 30 Box Jumps Run 200m 40 Box Jumps Related
Next Tuesday, July 4th we will be open at 9 and close at 11. You will have 2 hours to complete the WOD Today 2 second Pause squat 6×3 @60% of 1RM METCON: 15-12-9 Push Press (155,105) Burpees...
CrossFit Rife - CrossFitMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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CrossFit 757 - CrossFitMetcon (AMRAP - Reps)4 Rounds - 1 min each for reps: KBS (2/1.5) Anchored AMSU Box Jumps (24/20) Push-ups DBall over the shoulder (100/70) Rest
The Compound | WOD
20 Minute AMRAP WOD 170616B Press 5-4-3-2-1 After you are warm, do 5 comfortable reps. +5-10 % more weight, do 4 reps. +5-10 % more weight, do 3 reps. +5-10 % more weight, do 2 reps. +5-10 % more...
