KettleBooty Gainz! Strength/MetCon 3 Rounds (Weight) 5 RSw (Heavy) 10 RSw (Mod) 15 RSw (Light) *1min Rest B/N Then, Gymnastics Strength 3 Rounds 4 Ring Dips :20 Support Hold :20 Rest 4 Ring Dips :20 Catch Hold :20 Rest… Read more »
CrossFit-190418
#russianswings
CrossFit-190312
Gainz every minute on the minute. Strength/MetCon EMOM x 10 3-5 Bar Muscle Ups 5 HSPU 2min Rest EMOM x 10 1 Rope Climb (15’) 10 Russian Swings (32/24)* *Can be 2×16 and 2×12 *BMU & HSPU unbroken *Retest… Read more »
CrossFit-190216
Katie makes sure she stays well hydrated at all times! Strength/MetCon 10 RFT 21 RSw (24/16) 15 GobSq (24/16) 9 Burpee Over KB *IGYG Rounds *If groups of 3: Hold hollow til person behind you is done Sw =… Read more »
CrossFit-190204
Every rep counts! Cardio For Time RSw (24/16)* 50 DU (After Each) *10, 20, 30, 40, 50 DU = 45sec, Sw = 30sec, 45sec, 1min, 1:30, 1:30 *9min cap *1:1 DU:SU ratio Optional Buy Out “Hollow Row”
CrossFit-190130
But did you die??? Strength/MetCon Death By RSw (32/24) 10 Situps *RSw x 2 Optional Buy Out “Gymnasty v2”
CrossFit-190121
Ben prefers the invisible assault bike most days. MetCon/Cardio 15-12-9 Cal AAB WB (20/14) –At 5min- 21-15-9 RSw (24/16) Down Up -At 10min- DB PPress (50/35) Pullup -15min Cap- *Score = 3 separate times, remaining time is rest time in… Read more »
Today's WOD
CrossFit-190420
Come for the WOD stay for the Yoga!
Strength/MetCon
AMRAP 15
3 Rope Climb (15’)
10 FSq (185/130)*
10 DL (185/130)
*From the floor
**P1 = 30 Pushup, P2 = working through RC, FSq, DL
*Score = rounds + reps of RC, FSq, DL
Optional BuyOut
“Ab Assault”
Posted in Workout of the Day
Tagged #frontsquat, #ropeclimbs, #Saturday, #workoutoftheday, #yogaafter, crossfit, deadlift, hwpo, ihcf, wod
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