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23 Aug

Posted at 22:36h in WOD

STRENGTH: E2MOM for 8 min 8 Barbell stationary lunges (4 on each leg) WOD: 4 rounds for time and quality: 20 Push-ups 20 BB step-ups 75/55 Lv1: DB step ups Sasha Yevelev is the CFPH Athlete of...

22 Aug

Posted at 20:30h in WOD

STRENGTH: 5 EMOM Tall Snatch + Hang Snatch + Snatch then increase weight, 5 min EMOM Hang Snatch + Snatch then increase weight, 5 min EMOM 1 Snatch WOD: 5 rds 2 min Interval/ 1 min rest 1...

22 Aug

Posted at 02:00h in WOD

10 min Build to max Thruster rest 2 mins 8 EMOM 2 thrusters @75% rest 2 mins 40 thrusters for time @50% *40/20 DU penalty for dropped bar Finisher: 3 rounds for quality 15 supermans 15 hollow rocks p style="text-align: center;">Sasha...

20 Aug

Posted at 20:00h in WOD

STRENGTH: Alt EMOM 15 min (5 rounds, each round = 3 min) 5 Sumo DL 5-10 Strict T2B rest 1 minute Benchmark WOD: “Christine” 3 RFT 500m row 12 Deadlift @ Bodyweight 21 Box Jump 24/20" Sasha Yevelev...

19 Aug

Posted at 22:21h in WOD

STRENGTH: 6 min EMOM 3 Snatch Balances *All footwork and speed*! WOD: Open 13.1 17 min AMRAP 40 Burpees 30 SN (75/45) 30 Burpees 30 SN (135/75) 20 Burpees 30 SN (165/100) 10 Burpees Max reps SN (210/120) Sasha Yevelev is the...

18 Aug

Posted at 20:00h in WOD

STRENGTH A: Every 2 min for 20 min 1 (squat) Clean + 1 Front Squat + 1 Jerk (split or push) STRENGTH B: 4x3 TGU ea. side 4x5 Windmills ea. side for quality. slow,...

17 Aug

Posted at 20:00h in WOD

STRENGTH: EMOM 6 min 2 Push Press WOD: 5 rds for time 3 bar MU 9 BJ 30/24” absolutely no rebounding! Lv1: 9 Burpee Pull-ups, 24/20” Lv2: 6 Burpee C2B Lv3: 3 Bar MU Sasha Yevelev is the...

16 Aug

Posted at 21:00h in WOD

Benchmark(s): "CrossFit Total" after warm-up, find (in this order): 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's...

15 Aug

Posted at 20:20h in WOD

STRENGTH: Bench Press 5x3 @ 82% of 1RM Last set deload to 70% of 1RM for max reps WOD: 2 rounds 400m MB carry 50 wallballs Sit-up Penalty every time MB touches ground. Cannot rest...

14 Aug

Posted at 19:12h in WOD

WOD: Partner Lion Heart A) 21-15-9 KBS Ring dips or Push ups Lv1: 35/25 Lv2: 53/35 Lv3: 62/53 B) 15-12-9 C2B pull-ups or pull-ups Box Jumps (24/20) C) 9-6-3 DL Burpees over bar Lv1: 155/125 Lv2: 185/155 Lv3: 225/185 One partner...

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