Because GAINZ! Strength AMRAP 12 ME Strict Pullup ME Strict RDip 35 DUs *1min rest after DUs *Score = total reps b/n pullup and dip Optional BuyOut “Midline Giant”
CrossFit-190807
#wednesday
CrossFit-190724
Benchmark Day!!! YAY! MetCon/Cardio “Erin” 5 RFT 15 DB SplitCl (40/30) 21 Pullups *Cl = 1:30, PU = 1:30 Optional BuyOut “Single Leg”
CrossFit-190717
Mental toughness and good engine building! Don’t miss out on the fun! 🙂 Cardio 21-15-9 Cal AAB Alt DB Sn (50/35) 3-2-1 Rope Climbs *AAB 21/15 = 1:30, 15/11 = 1min, 9/6 = 1min *Sn 21 = 1min, 15 =… Read more »
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-190703
Building super engines today! MetCon LM 5 RFT 200m Run 8 PCl&J* 25 Situps 1min Rest *Ascend in weight each round *Scores = weight and time Optional BuyOut “Gymnasty v2”
CrossFit-190619
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-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”
Today's WOD
CrossFit Programming – Week of May 18th, 2020
CrossFit Programming – Week of May 18th, 2020
🎯MONDAY
“Isabel”
For Time
30 Snatches 135/95
🎯TUESDAY
“Turn & Burn”
7 min AMRAP
4 Rope Climbs
16 Pistols
on 10:00 Mark
3 Rounds
10 Pullups
30 Air Squats
🎯WEDNESDAY
“Bounty Law”
5 Rounds For Time
15 Cal Row
60 Doubleunders
25 Abmat Situps
25 Wallballs 20/14
Rest 1:00
🎯THURSDAY
“Mole Hill”
18 min AMRAP
10 Kb Snatch
10m KB OH Walking Lunge
10 Kb Snatch
10m KB OH Walking Lunge
10 Burpee over KB
100m Run
🎯FRIDAY
“Ninja Warrior”
4 rounds
3 Strict Muscleups
12 TTB
20m Handstand Walk
400m Run
🎯SATURDAY
“Back it Up”
For Time
10 Deadlifts 225/155
10 Box Jumps 30/24
15 Deadlifts
20 Box Jumps
20 Deadlifts
30 Box Jumps
20 Deadlifts
20 Box Jumps
15 Deadlifts
10 Box Jumps
10 Deadlifts
REMINDER: ONLY BROWN LEVEL SHOWN
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