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-190424
wod
CrossFit-190423
Bring your long socks and running shoes! MetCon/Cardio 800m Run Then, 3 Rounds 3 Rope Climb (15’) 12 DB HPCl & Jerk (50/35) Then, 800m Run *Pick C&J weight to go unbroken R = 5min, RC = 1:30, C&J =… Read more »
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 +… Read more »
CrossFit-190419
“Murph” is coming! Get your run on! Cardio 400m Run (TT) Rest 5min 1mi Run (TT) *Discuss plans coming down the line (20%-21% decrease in mile pace from 400m to mile) *Focus is sprint or duration Optional BuyOut “Gripped”
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-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-190416
Maximum Effort! Cardio 500m Row @ 7/10 RPE -2min Rest- 500m Row @ 8/10 RPE -2min Rest- 500m Row @ 9/10 RPE -2min Rest- 500m Row @ 10/10 RPE *Score = time on each row *Goal = familiar with… Read more »
CrossFit-190415
Its 2 for one, two workouts one day! All the lifts and then all the tabata Strength EMOM x 12 1 SqSn (~80%) *Can adjust weight as needed *Miss a lift? Wait for the next minute *Score = weight MetCon… Read more »
CrossFit-190412
A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body… Read more »
CrossFit-190411
Did someone say Thrusters? MetCon/Cardio 21/15 Cal Row 15 Burpees Over Rower 9 DB Th (50/35) 5min Clock 15/11 Cal Row 12 Burpees Over Rower 9 DB Th (50/35) 4min Clock 12/9 Cal Row 9 Burpees Over Rower 6 DB… Read more »
Today's WOD
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”
Posted in Workout of the Day
Tagged #hangsnatch, #overthebar, #wednesday, #workoutoftheday, burpees, crossfit, hwpo, ihcf, ironhero, squat, wod
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