Category: wod

CrossFit WOD Mon Dec 11, 2017

A. Complete 4 Rounds of circuit with full focus on the first and second movements Rest 2-3 minutes after each round Rest as needed between strength movements ***Continue adding weight to strength movements when successful MAX lift is made Back Squats – 70% x 5, 80% x 3, 90% x 1, then find MAX Snatch …
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CrossFit WOD Sat Dec 9, 2017

A. “Lynne” -5 Rounds for MAX REPS: Bench Press UNBROKEN (BW for men, 3/4 BW for women) NO REST Max Kipping/Butterfly Pull-ups UNBROKEN Rest 5 minutes Note scores as TOTAL REPS Bench / TOTAL REPS Pull-ups + Bench Press weight Example: 72 / 126 (205 lbs)


CrossFit WOD Fri Dec 8, 2017

A. 4 Rounds (40 min cap): ***If you finish early, start on part B Rest 30-60 seconds between each movement Rest 2-3 minutes between each round Choose weights that will push your ability to make reps UNBROKEN 2 Deadlifts TnG 2 Hang Power Cleans 20 Push-ups (scale or increase difficulty as needed to go “unbroken”) …
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CrossFit WOD Thur Dec 7, 2017

A. 3 Rounds “Fight Gone Bad” Style: *In a larger class, start at different stations and rotate through 1 min DB Snatches (50/35, or moderate load) 1 min Front Squats (95/65) 1 min Burpee Box Jumps (24/20’’) 1 min Sit-ups (ADV GHD) 1 min Row or Assault Bike Cals Rest 1 min Rest 10 min …
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CrossFit WOD Wed Dec 6, 2017

A. 4 Rounds (40 min cap): ***If you finish early, start on part B Rest 30-60 seconds between each movement Rest 2-3 minutes between each round Choose weights that will push your ability to make reps UNBROKEN 2 Strict Press 2 Push Press/Jerks 5 reps of “6 ways” while in a “wall-sit” 60 seconds AMRAP …
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CrossFit WIOD Tues Dec 5, 2017

A. For Time (11 min cap): ***Stagger starts for Row every 4-5 minutes 50 Cal Row 40 TTB 30 Power Cleans (110/75, ADV 135/95) Rest 9 min (till 20:00 mark) B. 4 Rounds (12 min cap): Run 200m Reps 20-15-10-5 of Deadlifts (135/95, ADV 185/120) Reps 20-15-10-5 of Pull-ups (ADV CTB)


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