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 July 6th, 2020
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
MONDAY
Clean Complex
15 minutes
Build to a Heavy
2 Hang Power Clean
+
1 Hang Clean
“Dial Up”
Every 5 min x 3
30/24 Cal Bike
12 Deadlifts 155/115
9 Hang Power Clean
6 Burpee over bar
TUESDAY
“Side Streets”
For Time
21-15-9
• Thruster 95/65
60 Doubleunders
WEDNESDAY
Strict Press
15 minutes
10, 10, 10, 10
Building
Rest as needed
“High Steppin’”
4 Rounds For Time
20 Russian KbS 53/35
16 Box Stepups w/ Kb 24/20
400m Run
THURSDAY
“Well-Done”
For Quality
3 Sets
AMRAP Bar Muscleup (Unbroken)
1 min AMSAP Plank 45/35 (Plates)
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
then
3 Sets
AMRAP Strict HSPU
1 min AMSAP L-sit
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
FRIDAY
Back Squat
15 minutes
Build to a Heavy
3 Reps @21X1
“Goose Feather”
Tabata Mash
A1: Db Snatch 50/35
A2: Db Goblet Squat
A3: Db Snatch
A4: Anchored Situps
SATURDAY
“Great Scott!”
Accumulate in
any order
100 Jumping Air Squats
80 HR Pushups
60 Toes to Bar
40 Burpee Pullups
Let’s make it a good one, Family!
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