21 Jul WOD- Saturday, July 22
8:30am Lite N Tite TBA 9:30am and 10:30am CrossFit Strength: Wendler Make-up 15 min *Pick a lift you missed this week/ or test a max WOD: Run in heats- partner up to cheer each other on/share equipment : WOD...
WOD Blog
All in.
20 Jul WOD- Friday, July 21
Strength: 30 Front Squats for time (from floor) @ 75% *7 min cap WOD: 18 min AMRAP 7 Power Snatch 14 Box Jump overs (24/20) 24 Air squats 1 Rope Climb/4 Rope Walks *100 m MB carry every 3...
19 Jul WOD- Thursday, July 20
Skill: Ring MU Drills 12 min -hip to rings -dips drops -transitions Scaled: 12 min AMRAP for quality -5 Ring rows @ hard -10 GHD sit-ups -5 Kip swings on rings -Support hold for max time Strength: EMOM 10 1-5 Ring...
18 Jul WOD- Wednesday, July 19
Strength A: EMOM 6 3 Hang Power Clean Strength B: Wendler Deadlift Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (12 min) WOD: For time: 100-75-50 DU 30-20-10 Burpees 12 min cap Scaled 50-32-25 DU Or 60-50-40 lateral...
17 Jul WOD- Tuesday, July 18
Strength: Wendler Push Press Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 1 min on/off for 8rds (share with partner if necessary) In 1 min complete: 5 Shoulder-to-Overheads @ 115/75 then, Toes...
16 Jul WOD- Monday, July 17
Strength A: EMOM 6 Power SN + 2 OHS @ 65-70% 1RM SN Strength B: Wendler BS Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 21-15-9 KB/DB Snatch Left KB/DB Snatch right Run...
15 Jul WOD- Sunday, July 16
9:30am and 10:30am Skill: Rolling Pistol Progression (12 min) WOD: 9 min AMRAP 1000m Row buy-in then, Curits P’s for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= Power clean + FR lunge step + FR lunge Step...
14 Jul WOD- Saturday, July 15
8 am Lite N Tite "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 9:30am and 10:30am WOD: Partner 10rds each- relay 3 Squat Snatch 6 T2B 9 Push-ups Lv1: 75/50 Lv2: 105/70 Lv3: 135/95 (30 min cap) Log your WOD scores here:...
13 Jul WOD-Friday, July 14
Normal Class Schedule today!! Warm: 2 min of any cardio (run, bike, row) Then, 2rds 30 Russian Twists 10 Singled Leg Romanian DL w/ light DBs (each leg) 8 Side Lunges each leg w/ DBs 20...
12 Jul REST DAY- Thursday, July 13
[caption id="attachment_10908" align="aligncenter" width="550"] Box is closed today for a Nike photo shoot. Take some time for active recovery and mobility! See you back to normal schedule Friday to hit it...