04 May WOD- Saturday, May 5
8:30 am Lite N Tite 3rds 1 min on/off 10 burpees then shuttle runs for reps 1 min rest 15 air squats +shuttle runs for reps 1 min rest 5 pull-ups+ shuttle runs for reps 1...
WOD Blog
All in.
03 May WOD- Friday, May 4
Skill: Rope climb technique WOD: CrossFit Age Online Qualifier # 1 4-8-12 Thrusters 1-2-3 Rope Climb* Lv1: 95/65 (master's 60+/teens 14-15) Lv2: 115/75 Lv3: 135/95 (actual Rx) Scale to 2-4-6 Rope Walks Strength: Strict press 5x8, Every 3 min. See...
02 May WOD- Thursday, May 3
Strength: Back squat 5x3 E2M start at 85% WOD A: Row WARs 500m row, elimination. Winner goes on to the next round (2-3 min rest) Elimination penalty: plank hold Finisher: For time 800 m run 50 Front Rack...
01 May WOD- Wednesday, May 2
Skill: Muscle Up Drills/ Warm-up (15 min) -hip to rings -ring support/drops -transitions Hero WOD: “Nate” 20 min AMRAP 2 Ring MU 4 HSPU 8 KBS (72/53) Scaled "Nate": AMRAP 20 mins 4 Pull-ups 6 Push-ups 8 Kettlebell Swings, 53/35 lbs "Chief Petty Officer...
30 Apr WOD- Tuesday, May 1
Strength: -E90 sec for 5 sets 3 Position Snatch (hip, above knee, below knee) -EMOM 8 1 Snatch WOD: CF open 11.1 7 min AMRAP 30 Double Unders 15 Power Snatch @ 75/55 Lv1: 45/35 Lv2: 65/45 6pm Lite N Tite “Annie...
29 Apr WOD- Monday, April 30
April Challenge: 5 min to find max time free standing handstand hold Scaled: max hold on wall (1 attempt) Benchmark WOD: “Grace” 30 Clean and Jerks for time Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 *8 min cap* Strength: Bench 5x5...
28 Apr WOD- Sunday, April 29
Strength: Front squat 5x3 E2M off rack WOD: Row 21 cal 21 synchronized thrusters Row 21 cal 21 synchronized burpees Row 21 cal 21 synchronized OHS Row 21 cal *share row as desired. Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your scores on...
27 Apr WOD- Saturday, April 28
8:30 am Lite N Tite Alt EMOM 30 -Split Squats x 5 each leg -Seated DB Shoulder Press (on floor, legs out in front) x 10 -Ring Rows x 8 -Box Jumps x 7...
26 Apr WOD- Friday, April 27
Strength: Sumo DL 5x5 Every 2.5 min for 5 sets WOD: 5rds for time 20 Unbroken* Wall Ball 10 Power Snatch 100 m run Rest 1 min Lv1: 45/35, 14/10 Lv2: 65/45, 16/12 Lv3: 75/55, 20/14 *5 Burpee Penalty for...
25 Apr WOD- Thursday, April 26
Strength: Bench 5x8 (15 min) WOD: Tabata (20 sec on/ 10 sec off, 8rds of each). Double Unders Rest 1 min DB Hang Power Snatch (50/35) Rest 1 min V-ups Rest 1 min Assault Bike Cal Record lowest rep...