Monthly Archives: January 2020

CrossFit WOD, February 1, 2020

1 Feb 20Warm-upWarm-up For Quality :45 Easy Row, :15 Hard Row For 3 Minutes Followed By 3 Rds For Quality Of- 6 Ring Rows 8 Single Leg Deadlifts (4/4 with KB) 10 Pause In Bottom Air Squats 20 DU’sWeightliftingDeadlift (4x4 Warming Up To Work Out Weight)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 Minutes 2-4-6-8-10-ect Deadlifts…
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CrossFit WOD, January 31, 2020

31 Jan 20Warm-upWarm-up 3 Rds 1:00 Row, Rest 1:00 Mobility 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 Seated Strict Press (bar)MetconMetcon (Time)For Time 70 Single DB Front Rack Lunges 50/35# 50 Sit Ups 50…
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CrossFit WOD, January 29, 2020

29 Jan 20Warm-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 Practice 7 Strict Ring Rows 6 Med Ball Partner Toss/Catch (both in squat, two hand "push" throw, try and get far!)WeightliftingPush…
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CrossFit WOD, January 28, 2020

28 Jan 20Warm-upWarm-up For Quality 10 Close Grip Swings x 2 6 Sampson Stretch x 2 -Then 3 Rds For Quality 10 Calorie Row 15 A.R.E. Squats 10 Single Arm Hip Touches (hanging from pull up bar)WeightliftingBack Squat (3x4 Starting At 75% And Building)MetconMetcon (Time)21-15-9 Back Squats* 225/155# KBS 2/1.5 pood *if space allows, use…
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CrossFit WOD, January 27, 2020

27 JAN 20Warm-upWarm-upWarm Up: For Quality Ladder Drill x 3 :45 Easy Bike Spin :15 Hard Spin x 3 -Then 3 Rds For Quality 5 GHD Hip Ext (slow and controlled) 5 Alternating Seated DB Strict Press (5/5) 5 Wall Squats (w/pause in bottom) WeightliftingPause Power Clean (5 x 1 building to 85% of 1…
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CrossFit WOD, January 25, 2020

25 Jan 20Warm-upWarm-upFor Quality Coaches Warm Up -Then, 3 Rounds For Quality Of: :20 Handstand Walk Drill (around box) 20 Single Jumps into 20 DU’s into 20 Single Jumps 10 Burpees To Target (pick a tall pull up bar)WeightliftingStrict Press (Weight)4x2 @ 85% AcrossMetconMetcon (Time)4 Rds With Partner For Time (28:00 Cap) Partition Reps As…
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CrossFit WOD, January 24, 2020

24 Jan 20Warm-upWarm-up2 Min Row @ 80% -Then, 3 Rounds For Quality Of: 15 A.R.E. Squats 10 KB Deadlifts 5 Ring Rows 3 HSPU WeightliftingFront Squat (4x2 @ 80% Across With 3 Second Pause In Bottom)MetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball…
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CrossFit WOD, January 22, 2020

22 Jan 20Warm-upWarm-up For Quality 600m Row -Then, 3 Rounds For Quality Of: 4 Squat Jumps 8 Alternating DB Snatch 10 Close Grip SwingsWeightliftingPower Snatch (3x2 @ 70% Technical Work)Pause For 2 Seconds At Power, Launch, Below Knee On The Way DownMetconMetcon (Time) For Time 50 Power Snatches 75/55# 40 Pull Ups 50 Sumo DL…
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CrossFit WOD, January 21, 2020

21 Jan 20Warm-upWarm-upFor Quality Coaches Warm Up -Then, 3 Rounds For Quality Of: 7 Close Grip Push Ups 7 GHD Sit Ups 14 KBSWeightliftingPower Clean (4x2 TnG Reps @ 85% Across)MetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsComp. C1. Use 155/115# For WorkoutCompetitors ConditioningMetcon (Time)Conditioning WOD 5k Ski Starting with and every 3:00 5 Burpees…
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CrossFit WOD, January 20, 2020

20 Jan 20Warm-upWarm-upFor Quality 400m Row -Then, 3 Rounds For Quality Of: 5 OHS 8 GHD Hip Ext 10 Strict Press (Barbell) WeightliftingPause Snatch (5x1 building)Pull To Below The Knee, Pause For 1 Second, Then Full SnatchMetconMetcon (Time)4 Rds For Time 4 Squat Snatches 135/95# (go heavy singles) 40 Single Under’s (no DU’s) 400m Row…
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