The Incredible Hulk! AMRAP 20 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Press (115/75) 5 Back Squats (115/75) **Partner style, IGYG Switch every round**
190902
barbell
CrossFit-190403
MORE Booty GAINZ! and some fun gymnastics skills too! Strength E3MOM x 6 5ea BB Rev Lunge 5 Ring or BMU *Heavy & braced *All 1 side then all other side (lunge) *Score = weight Optional BuyOut “Midline”
CrossFit-190116
Build your strength, build your body, build your confidence! Strength/MetCon AMRAP 3 X 5 5 DL (135/95) 6 PCl (135/95) 7 BSQ (135/95) *FSQ if can’t BSQ *Retest from 10/2/18 Optional Buy Out “Dat Pump Do”
CrossFit WOD – 190103
Nikki is no stranger to heavy weights MetCon 21-15-9 Calorie Assault Bike SDHP (75/55) Optional Buy Out “Bodybuilding” Look forward to our up and coming Nutrition Accountability Program and big things in 2019!
CrossFit Partner WOD – 181222
We had a full conversation on whether or not Ian should be wearing shorts over this or not. You can see what we decided… Partner WOD (MetCon) 50 Calorie Assault Bike Then, 4 Rounds 15 Hang Power Snatch (135/95)… Read more »
CrossFit WOD – 181215
12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each Optional Buy… Read more »
CrossFit WOD- 180327
The group getting in their Sat morning db thrusters. Today taking on bears… Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets… Read more »
CrossFit WOD- 170410
Rudy likes to clean the weights off the floor. He’s helpful like that. MetCon EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B Do something today,… Read more »
CrossFit WOD – 170124
Who doesn’t like to do a few pushups? CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc. A bit of an ascending ladder with a moderately heavy weight and gymnastics.
CrossFit Partner WOD – 170114
How are you planning on spending your iced in fun? Any ideas…? MetCon (Partner) 20min AMRAP Part A (10min) P1: Ring Dip Hold @ The Top* P2: ME Calorie Row P2: Ring Dip Hold @ The Top* P1: ME… Read more »
Today's WOD
CrossFit Programming – Week of January 13th, 2020
CrossFit Programming – Week of Jan 13th, 2020
Monday
Deadlift
12 minutes
Build to a Heavy 5 Reps
“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar
Tuesday
Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice
Directly into
8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls
Directly Into
8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders
“Gold’s”
10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows
Wednesday
“The Luge”
2:00 Row
Into
2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00
x 4
Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)
Thursday
Floor Press/Row Superset
12 minutes
8, 8, 8 Floor Press
+
10 Tough Ring Rows after each set
2:00 Rest
“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike
Friday
“Water Heater”
For Time
2k Row
Directly Into
10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken
Directly Into
100 Kb Snatch 53/35
Saturday
Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00
“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
12 HSPU
8 Power Cleans 115/85
In Remaining Time
AMRAP Thrusters 115/85
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