Cardio 30-20-10 AAB Cals WB (20/14) *30/21, 20/14, 10/7 AAB = 3min, 2min, 1min; WB = 1:30, 1min, 30sec Optional BuyOut “Midline” ***Start with Big 4 Stretches***
CrossFit-190619
#wednesday
CrossFit-190612
Strength/MetCon 5 RFT 5 PSn (155/110) 5 OHS (155/110) 7ea Deadbug 1min Rest PSn = 30sec, OHS = 30sec, DB = 1min Optional BuyOut “Single Leg”
CrossFit-190604
Single leg and single arm work is going to help you everyday life things! MetCon/Cardio 3 RFT 20/14 AAB (Cals) 10ea KBSn (24/16) 10ea GobRev Lunge (24/16) AAB = 2min, Sn = 1:30, L = 1:30 *Pick weight to… Read more »
CrossFit-190529
Hip Hip Hooray! It’s 5K day! Cardio For Time 5k Run *Going through thorough run warmup. Hinshaw warmup in it’s entirety (with some mods) Optional BuyOut “ScapJacked v3”
CrossFit-190522
Its like a genuine “Bro Sesh” benchmark WOD Strength “Lynne” 5 RFR Bench Press (BW) Strict Pullups *Can be floor press IF necessary *Rest as needed *As soon as the bench is done move IMMEDIATELY to pullups Optional BuyOut “Bodybuilding”
CrossFit-190508
Strength in the glutes today!!! Strength/MetCon AMRAP 8 48’ DB Front Rack Walking Lunges (Heavy) 1 Legless Rope Climb (15’) *Legless Mod = 2 pulls from floor (knee/plank position); rope climb (10’/15’), or legless (10’/15’) Optional BuyOut “Dat Pump… Read more »
CrossFit-190424
Burpees for everyone! Strength/MetCon 15-12-9 HSqSn (115/80) Burpee Over Bar *Can be HPSn if necessary HSqSn = 1:30, 1:15, 1min; BOB = 1:30, 1:15, 1min Optional BuyOut “Bi’s + Tri’s + Holiday Inn”
CrossFit-190417
Oh yay!! We are RUNNING! MetCon/Cardio “Helen” 3 RFT 400m Run 21 AmSw (24/16) 12 Pullup R = 2:30, Sw = 1:30, PU = 1min Optional BuyOut “Bring It On Up”
CrossFit-190410
Death By and Assault Bike in the same sentence….seems fitting. Cardio Death by Cal AAB *Men = 2’s *Women = 1’s Optional BuyOut “Midline Giant”
CrossFit-190320
Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »
Today's WOD
CrossFit-190626
Word of the day is HIGH intensity!
Strength/MetCon
For Time
50 SA Alt DB Snatch (50/35)
30 Burpee
Sn = 3min, B = 2min
Optional BuyOut
“ScapJacked v1”
Posted in Workout of the Day
Tagged #highintensity, #nocatburpees, #singlearm, #workforit, #workoutoftheday, burpee, crossfit, hwpo, ihcf, ironhero, lifting, snatch, wod
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