18 Aug WOD- Wednesday, Aug 19
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,...
WOD Blog
All in.
17 Aug WOD- Tuesday, Aug 18
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 WOD- Monday, Aug 17
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 WOD- Sunday, Aug 16
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 WOD- Saturday Aug 15
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...
13 Aug WOD- Friday, Aug 14
STRENGTH 1: 10 min to find 1RM Max Weighted Pull-up Lv1: max chin-over-bar hold STRENGTH 2: 4x8 Good Mornings WOD: 250 DUs for time jump squat penalty Lv1: Singles/ 10 jump squats Lv2: 5 jump squat Lv3:...
12 Aug WOD- Thursday, Aug 13
WOD: 25 min AMRAP Ladder 2,4,6,8...
11 Aug WOD- Wednesday, Aug 12
STRENGTH: E2MOM for 8 min (4rds) 4 BS EMOM 6 min 2 BS Every 30 sec for 2 min- 1 BS Keep clock running. Goal is to Maintain Load. WOD: 8 min AMRAP 24 KB Snatch 16 Box Jumps (24/20") Lv1: 25/15 Lv2:...
10 Aug WOD- Tuesday, Aug 11
STRENGTH Alternting EMOM 12 3-6 Ring Dips 6-10 Ring Rows Heavy as possible Deep as possible WOD: 30 strict T2B then, 3 rds 400 Run 20 v-ups Sasha Yevelev is the CFPH Athlete of the Month for August! Check out...
09 Aug WOD- Monday, Aug 10
Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. STRENGTH Every 90 sec for 15 min Snatch + Snatch balance + OHS Focus on Footwork...