22 Dec WOD- Friday, Dec 23
Regular Schedule Today! Strength: Every 90 sec for 8 sets Power Clean + Hang (squat) Clean + Front Squat WOD: 4 cycles 3 min AMRAP 8 Hang Squat Cleans 8 Shoot thrus (no pushup or dip) 1 min...
WOD Blog
All in.
21 Dec WOD- Thursday, Dec 22
Skill: Bar MU Practice Lv1: Kip pull-ups Lv2: C2B then, EMOM 5 3 Pull-Up + 2 C2B + 1 BMU Scale: 3-5 reps of hardest pull-up/Bar MU progression Strength: Deadlift Wendler wk 1 All % are based of...
20 Dec WOD- Wednesday, Dec 21
Strength A: Strict Press Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps Strength B: E90sec- 6rds Hang Power SN+ Snatch Bal + OHS WOD: 30on/30off- 5...
19 Dec WOD- Tuesday, Dec 20
Strength: Back Squat Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP increasing ladder 2,4,6,8...
18 Dec WOD- Monday, Dec 19
Strength: Weighted Strict Pull-ups 3 reps Every 2 min for 5 sets Lv1: Negatives Lv2: body weight Skill: kipping HSPU review WOD: WOD: 4-6-8-10-12-10-8-6-4 T2B HSPU then, 1 min rest 500m row for time Athlete of the month for December is Rob Ramirez!...
17 Dec WOD- Sunday, Dec 18
9:30 and 10:30 am Regular CrossFit Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope Climb Review WOD: 12 min AMRAP 3-2-1 Barbell Burpees* Rope Climbs 15ft Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Barbell Burpee = push-up with hands on...
16 Dec WOD- Saturday, Dec 17
8:30 am Lite N Tite Partner WOD: 400 m MB carry 60 KBS 200m MB carry 60 Wallballs 200m MB carry 60 renegade rows 200m MB carry 60 DB snatch 400m Farmer Carry (1 set of kettlebells /1 partner carries...
15 Dec WOD- Friday, Dec 16
Strength: Every 2 min Overhead Squat 5x3 WOD: For time: 20 Thrusters (135/95#) Rest 3 min 15 Thrusters (165/115#) Rest 3 min 9 Thrusters (185/135#) Lv1: 75/55, 85/60, 95/65 Lv2: 95/65, 115/75, 135/95 Finisher: 3 min Weighted Plank for time Lv1: 25/15 Lv2:...
14 Dec WOD- Thursday, Dec 15
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. WOD: 6 min AMRAP Snatch 135/95 2 min rest 6 min AMRAP 6 Hang Power Clean 115/75 12 Box Jumps...
13 Dec WOD- Wednesday, Dec 14
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. Strength: 30 min to find Deadlift 1 Rep Max WOD: 15 min AMRAP Run 200 Max Reps Unbroken: Lv1: pull-ups Lv2:...