06 Aug

Posted at 20:00h in WOD

WOD: "2021 CrossFit Games Virtual Event 10" 1000m Row 50 Pull-ups 36 Overhead Lunge steps, 95/65 *10 min cap* Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Lite N Tite: use Dbl DBs, 35/25 instead if desired Finisher: 3 sets  10-20 GHD Sit-ups  10-15 Back extensions 100m Sled drag  +90-150#  (with straps, forward facing)- outside PEEK into the WEEK...

05 Aug

Posted at 20:00h in WOD

Hero WOD: “Jack” 20 min AMRAP 10 Push Press, 115/85 10 Kettlebell Swing, 53/35 10 Box jumps, 24/20" "Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the...

04 Aug

Posted at 20:00h in WOD

Strength: Wendler Deadlift Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 30 sec on for max rep/ 30 sec off - 6x 30 sec - Toes 2 Bar 30 sec - Rest 30 sec...

03 Aug

Posted at 20:00h in WOD

Strength: 20 min Bench Press 5 sets x 2 reps WOD: 15 min AMRAP Max Ring MU/ Ring Dip/ Bench Dip 200m Run Do a max unbroken set, as soon as you drop from rings, run 200 m  PEEK into the WEEK...

02 Aug

Posted at 20:41h in WOD

Strength: Wendler Back Squat Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 10 min AMRAP Row 12/9 cal 10 Power Cleans Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...

01 Aug

Posted at 20:16h in WOD

Challenge of the month test: 5 min to find a max set of unbroken double unders WOD: Virtual CrossFit Games Event 3 10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65 Wall Walks Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 20 min time cap PEEK into the WEEK...

31 Jul

Posted at 20:00h in WOD

A. EMOM 5 Halting snatch high pull + Hang Power snatch B. EMOM 5 2 Halting power snatch C. EMOM 5 2 Snatch (squat or power) D. EMOM 5 1 Sntach (squat or power) E. Snatch Pull 3-3-3-3 Start at 90% and increase as desired PEEK into the WEEK...

30 Jul

Posted at 20:57h in WOD

WOD 1: 14 min AMRAP Buy-in: 50 Plank Burpees w/ partner Then AMRAP in remaining time (w/o partner) 7 Ring Push-ups 14 KB Hang Snatch  Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 WOD 2: De Haro Hustle for time PEEK into the WEEK...

29 Jul

Posted at 20:00h in WOD

Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD:  4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps (no racks!) Level 3: Rd1: 165/115 Rd2: 135/95 Rd3: 115/75 Level 2: Rd1: 135/95 Rd2: 115/75 Rd3: 95/65 Level 1: Rd1: 95/65 Rd2: 75/55 Rd3: 65/45 PEEK into...