Skill: Bar Muscle Up/ Chest-to-bar pull-ups -kip swing -hip to bar -jumping muscle up transitions Warrior WOD 1 "Fitzgerald" Rx (Level 3): 15 min AMRAP 2 Bar MU 21 DU 6 OHS (135/95) Scaled (Level 2): 15 min AMRAP 2 Chest-to-bar pull-ups 21 Single Unders 6...
Veteran's Day Hero WOD: "J.T." for time 21-15-9 Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a...
Strength: Back Squat 5x10 10 reps every 3 min x 5 sets start at 60% of 1RM and increase as desired WOD: 7 min AMRAP 14 Single arm DB hang clusters (total) 21 Double unders Lv1: 25/15 Lv2: 35/25 Lv3:...
WOD: 4 rounds, each for time 500 m Row 25 burpees 400 m Run Rest 2 min PEEK into the WEEK...
WOD: CrossFit Open 15.1 9 min AMRAP 15 Toe-to-bar 10 Deadlifts 5 Snatches Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 5 min rest/ 100m cool down lap then, Strength: 20 min to find a 5 rep max Deadlift PEEK into the WEEK...
Warm-up/Skill: -Split jerk drills -Bar receiving drills Strength/WOD: A. Every 2 min x 3 sets 3 Pause split jerks 2 sec pause in dip, 2 sec hold on catch B. Every 2 min x...
WOD: 20 min AMRAP 10 Overhead BB lunges 200m Run 16 Front rack BB lunges 200m Run 20 Back rack BB lunges 200m run Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: 3 sets for quality: Supine toe to barbell x 10 Barbell rollouts x...
30 min EMOM -1-5 Ring or Bar Muscle ups- (athletes choice) -Sled rope pull + push back / box push, 100Ft -10-15 GHD Back extension, pick load -5 Seated box jumps @ high -30 sec...
Strength: Every 2.5 min x 5 sets 3 Deadlifts with a 10 sec hold at the top of each rep 65-75% of 1 rep max WOD: “Dumbbell DT” 5 rounds for time 12 Deadlift 9 Hang Power Clean 6...
Strength: Every 2 min for 5 sets 3 Strict press Start @ 75% an increase as desired, however, try to do at least 3 sets at the same weight. WOD: 3 rounds for...