WOD Blog

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SKILL: Bar Muscle-Up Skill Work WOD: Every 6 Min For 30 Min (5 Sets) of: 40/32 Cal Row 75 DU/125 Singles/90 Sec Attempts 10 Bar MU/16 C2B *Record times for each of the sets. Log your scores...

STRENGTH: 1 Rep Max Strict Press *15MIN Then, 6 MIN EMOM 1 Power Snatch + 1 Hang Snatch + 1 OHS WOD: 10 MIN AMRAP 3 HSPU 3 Snatches 95/65 6 HSPU 6 Snatches 9 HSPU 9 Snatches LV2: 75/55, Box HSPU LV1: 65/45,...

WARM UP: 5-8 Min Bike/Row @ Moderate Effort 2 X 10- 15 Reps of The Following: -Leg Swings -Medball Cleans -Fire Hydrants (each side) -Alt Single Legs V-Ups -Banded Side Steps (each side) Then, 5 Min Banded Hip/Ankle...

Skill Back Squat Bail Practice @ 60-65% 7-10 Min STRENGTH Power Clean Complex - Every 90 Sec X 6 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean *Build 20 Min To...

CrossFit/Lite N' Tite In teams of 3 with a 30 MIN running clock 1 Mile Run Together Into AMRAP: 30 Lateral Burpee Over Bar 45 Thrusters 75/55 60 T2B 75 KBS 53/35 90 DU/ 120 Singles *Lite N' Tite...

SKILL November Handstand Walk/Hold Challenge! (10-12) MIN STRENGTH 15 MIN To Build To a 2 Rep Touch N’ Go Power Snatch CONDITIONING 5 X 500M Row 2 MIN Rest Between Sets *Increase Split Time Each...

Skill: Ring Muscle-up Drills and Skillz (10-15 min) -Swing -Transitions -Banded strict transitions/ Ring rows (pulling to bottom of rib cage) -Ring drops/support holds Partner WOD: 20 min AMRAP Relay style- (Partner 1 completes an entire round...