Strength/MetCon For Time 21-15-9 DB FSQ (30/20) 14-10-6 HSPU 7-5-3 BMU Th = 1:30, 1min, :30; HSPU = 1:30, 1min, :30; BMU = 1:30, 1min, :30 Optional BuyOut “ScapJacked v3”
CrossFit-190514
Workout of the Day
CrossFit-190513
But did you die…..???? Cardio Death By Calorie Row *Men = start @ 2 and up by 2’s *Women = start @ 1 and up by 1’s *Intensity is key, here Optional BuyOut “Gymnasty v2”
CrossFit-190511
All the cardio things today! Cardio For Time Calorie Bike* Calorie Row* 500 DUs** *MM = 100; MF = 85; FF = 70 **700 SUs *E2MOM = synchro situps in ascending ladder; start @ 5ea, 6ea, 7ea, 8ea, etc. until… Read more »
CrossFit-190510
It’s a squaty snatchy day! (with some double unders too, we don’t want them to feel left out). Strength E2MOM x 8 30 DUs 1 SqSn + 2 HSqSn *Score = weight *Must hang onto bar thru all 3… Read more »
CrossFit-190509
Lucky Number 7! MetCon 7 RFT 7 Burpee 7 Plate Slam (45/25) 7 Ring Row B = :30, PS = :30, RR = :30 Optional BuyOut “International Chest Day”
CrossFit-190508
Strength in the glutes today!!! Strength/MetCon AMRAP 8 48’ DB Front Rack Walking Lunges (Heavy) 1 Legless Rope Climb (15’) *Legless Mod = 2 pulls from floor (knee/plank position); rope climb (10’/15’), or legless (10’/15’) Optional BuyOut “Dat Pump… Read more »
CrossFit-190507
Guess what day it is?? It’s Eva Day! Be excited 🙂 Cardio “Eva” 5 RFT 800m Run 30 AmSw (32/24) 30 Pullups R = 5min, Sw = 1:30, PU = 1:30 Optional BuyOut “Show & Go”
CrossFit-190506
Strength/MetCon On a 9min Clock 21-15-9 HangSqCl (95/65) PPress (95/65) Then, AMRAP in Remaining Time 10 Pushups 5ea Deadbugs HSqCl = 1:30, 1min, :30; PP = 1min, :45, :30 *When scoring, total reps include part A and part B Optional… Read more »
CrossFit-190504
We’re here to PUMP you UP! Strength BSQ (GVT) 10×10 @ 60% 1RM *1min rest b/n sets 5min Rest Bench Press (GVT) 10×10 @ 60% 1RM *1min rest b/n sets Optional BuyOut “Night Out”
CrossFit-190503
Throwing some fun in after each round! By fun we mean wall balls! MetCon 10 to 1 For Time BoxJ (24/20) C2B *10 WBs after each round BoxJ = 4min, C2B = 4min, WB = 7min Optional BuyOut “Midline… Read more »
Today's WOD
CrossFit-190525
In honor of Lt. Michael Murphy
Strength/MetCon
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*No time cap
*Weight vest will be at coach’s/your discretion
Partition Options
Unbroken
20x (5, 10, 15)
10x (10, 20, 30)
Run together, partition middle with partner)
Optional BuyOut
“Recovery Bike”
Posted in Workout of the Day
Tagged #herowod, #memorialday, #milerun, #workoutoftheday, crossfit, ihcf, ironhero, murph, pullups, pushups, squats, wod
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