Consistency is key to building intensity! MetCon/Cardio E4MOM x 6 (Alt) 1st 750m Row 2nd 25 Situp 25 RSw (24/16) 25 Situp *Work time is maxed at 3min Optional BuyOut “Abs Up”
CrossFit-190730
#russianswings
CrossFit-190527
Booty Gainz! MetCon AMRAP 12 10ea PistolSq 30 RSw (24/16) 10ea DeadBug PSq = 1min RSw = 1min DB = 1:30 Optional BuyOut “Push Pull”
CrossFit-190515
As if a burpee couldn’t get any better! MetCon AMRAP 8 10 RSw (24/16) Burpee Pushup* *Sx = burpee *Ascending ladder = 2, 4, 6, etc. Optional BuyOut “ScapJacked v2”
CrossFit-190418
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-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-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
