Super OG CrossFit WOD! Strength/MetCon “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 HPCl (135/95) *ASQ = 1:30, RMU = 1min, HPCl = 1min Optional BuyOut “Body Armor v3”
CrossFit-190719
#gymansty
CrossFit-190711
Cardio LM AMRAP 15 1000m Row** Rest until 5min then, Push Press (95/65)* Pullup* 15 ASQ *5ea, 10ea, 15ea, etc. *Score = rounds + reps of second part **Scale distance to get done around 4min mark Optional BuyOut “Recovery Bike”
CrossFit-190710
Being in the upside down is good for you! Strength EMOM x 10 (Alt) 1st = L-Sit 2nd = HS Walk *Work NO MORE than 45sec Then Sled Pull (Max Weight) 4 Sets x 70m *Partner with someone to figure… Read more »
CrossFit-190521
From the window….to the wall…wallballs that is! MetCon AMRAP 9 5 RMU* 15 WB (20/14) *Mod = BMU and can do Ring Pullups Optional BuyOut “Hollow Row”
CrossFit-190405
MetCon/Cardio AMRAP 12 10/7 Cal AAB 10 C2B 6ea Dead Bug Optional BuyOut “Recovery Bike”
CrossFit-190205
Spend sometime everyday upside down! Strength/MetCon 6 RFT 5 HSqCl (135/95) 6 HSPU 7 C2B HSqCl = 30sec, HSPU = 30sec, C2B = 30sec *Retest from 11/2/18 Optional Buy Out “Midline Fun”
Today's WOD
CrossFit-190824
known as the Battle of Roberts Ridge, after the first casualty of the battle, Navy SEAL Neil C. Roberts.
Strength/MetCon
With a Partner,
“Roberts Ridge”
10 C&J (185/115)
20 AmSw (32/24)
30 Th (95/65)
40 C2B
50 Burpee Over Bar
60 WB (20/14)
70/50 Cal Row
*30min cap
