Monthly Archives: April 2019

CrossFit WOD, May 1, 2019

1 MAY 19Warm-upWarm-upFor Quality 2x 400m Row 2 Minutes Of Shoulder Mobility -Then, 3 Rds For Quality Of; 6 Pressing OHS (bar or PVC) 20 DU’s 2 Turkish Get-UpsWeightliftingSnatch Balance (7 x 1)Working On Speed Under The Bar And Good Lockout In The Bottom Of The Squat. Weight Lifted Is Not The Focus. MetconMetcon (Time)For…
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CrossFit WOD, April 30, 2019

30 APRIL 19Warm-upWarm-upFor Quality 700m Row -3 Rds For Quality Of: 15 A.R.E. Squats 10 Box Jumps 5 Good MorningsWeightliftingBack Squat (Use No More Than 10 Minutes To Work Up To 75%)Metcon30 min EMOM Back Squat (Weight)30 min EMOM (18-oct-2017, 15-nov-2017 and 9-may-2018) 2 Back Squats @ 80% Of 1RM(18-oct-2017, 15-nov-2017, 9-may-2018 10-oct-2018)Cool DownRow 3…
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CrossFit WOD, April 29, 2019

29 APRIL 19Warm-upWarm-upGeneral Warm Up: 3 Rds For Quality 1 Minute On Assault Bike @ 65% 1 Minute Calf Stretch/Hamstring Stretch/Quad Stretch Specific Warm Up: 3 Rds For Quality 30 DU’s 6 Med Ball Clean Wall Ball (yes, ground to target and you have to catch it) :15 Tuck Hold In Rings (or) Hanging From…
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CrossFit WOD, April 27, 2019

27 APRIL 19Warm-upWarm-upWarm Up: For Quality 400m Run -3 Rds For Quality Of 2 Turkish Get-ups (KB) 4 Kang Squats (bar) 6 Push Press (bar)GymnasticsWarm-upHandstands Spend 10 Minutes Working On Highest Level Of Your Handstand AbilityMetconCollin (Time)6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24" 12 Sumo-Deadlift High-Pull, 95#…
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CrossFit WOD, April 26, 2019

26 APRIL 19Warm-upWarm-upMobility Warm Up: 3 Rds 0:30 Double Lacrosse Ball T-Spine 8 Leg Swings 6 Sampson Stretch Specific Warm Up: 3 Rds 12 Air Squats 9 GHD Sit Ups 6 Strict Press (bar, wide grip behind head)WeightliftingOverhead Squat (4 x 2 @ 52X2 Tempo)MetconMetcon (Time)WOD: 21-18-15-12-9-6-3 Overhead Squats 65/53# Lateral Jumps Over Barbell (each…
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CrossFit WOD, April 24, 2019

24 APRIL 19Warm-upWarm-upWarm Up: For Quality :45 Easy Row, :15 Hard Row For 3 Rounds Followed By 3 Rds For Quality Of: 4 Snatch Drops 6 Ring Rows 10 KBS 20 DU’sMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows…
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CrossFit WOD, April 23, 2019

23 APRIL 19Last chance to sign up for the Meal Prep class this Thursday! Email info@bigmountaincrossfit.com to sign up before 5:00 pm today!Warm-upWarm-upWarm Up: For Quality 100m Row Easy, 50m Hard, 50m Easy x 4 3 Strict T2B Around The Worlds x 4 -Then 3 Rds For Quality 1:00 Each, Partner Handstand Walk Practice, Hold…
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CrossFit WOD, April 22, 2019

22 APRIL 19Last chance to sign up for the Meal Prep class this Thursday! Email info@bigmountaincrossfit.com before 5:00 pm Tuesday (tomorrow) if you are interested.Warm-upWarm-upFor Quality Using A Partner Alternating, Do 3 Rounds Of: 1:00 Work And 1:00 Stretching. :15 Hollow Rocker Into :15 Of Super Man’s Row :10 Seconds Easy, :10 Hard, :10 Easy…
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CrossFit WOD, April 19, 2019

19 APRIL 19Warm-upWarm-upFor Quality 500m Row @ 70% -3 Rds For Quality 10 Strict Burpees (no worm) 7 Overhead Plate Presses 5 Ring V-OutsWeightliftingBench Press (30-10-5-5)Go up in weight.MetconLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups-Rest as needed between movements, but to be done in 20:00 4:00 per round. Cool…
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