28 Jul WOD- Saturday, July 29
8:30 am Lite N Tite Strength: Box Step-ups DB in FR 4x8 each leg WOD: Partner 3 rds each, relay (switch after 1rd is complete) 10 DB/kb SN 5 OHS DB/kb (one arm) Then share: 200 DH Then 3...
WOD Blog
All in.
27 Jul WOD- Friday, July 28
Skill: HSPU Kipping drills -Tri-pod -Tripod to push-up -Tripod to extended plank -Handstand to headstand on wall...
26 Jul WOD- Thursday, July 27
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Every 2 min for 10 rds 3 Power Clean 8/6 Cal Bike (all out sprint) *Increasing weight every...
25 Jul WOD- Wednesday, July 26
Skill: Turkish Get up 4x2 each side Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Alternating Tabata Pull-ups Russian twists (30/20) 16 rds total (8 of each) Log your...
24 Jul WOD- Tuesday, July 25
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90%x MR WOD: 4rds- post slowest time Row 500 m Rest 2:30 btwn sets Finisher: 2 min hollow hold 6pm Lite N Tite TBA Log your...
23 Jul WOD- Monday, July 24
Hero WOD: "Whitten" 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs Lv1: 12 reps of each Lv2: 17 reps of each 40...
22 Jul WOD- Sunday, July 23
A: Snatch grip DL 5x3 @ 90-100+% of SN B: Pendlay Rows 4x8 Super set w/ 4x8 bar roll outs C: 20 sec max effort sprint on Bike, 90sec (ish) rest -4x Be sure to immediately jump off bike so...
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...
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...