CrossFit WOD, October 20, 2017

171020 (practice) Warm-up Warm-up coach led Strength Clean (3-3-3-2-2-2-1-1-1) build to a heavy single Pull-ups (5×5) 5 sec eccentric Metcon Metcon (AMRAP – Rounds) EMOM 12 3 power cleans (65-75%) 20 double unders Mobility and...

CrossFit WOD, October 19, 2017

171019 (competition) Warm-up Warm-up coach led Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Strength Back Squat (3-3-3-3-X) Split Squat (3×10 (each)) unweighted Mobility and...

CrossFit WOD, October 18, 2017

171018 (practice) Warm-up Warm-up coach led Strength Pinch Grip Carry (3x200m) assigned weights Metcon Metcon (Time) 5 Rounds 30 Russian swings (53/35) 20 sit-ups 10 push-ups 20 air squats 30 flutter kicks Mobility and...

CrossFit WOD, October 17, 2017

171017 (competition) Warm-up Warm-up coach led Strength Push Press (6×2) AHAP across Ring Y Pulls (3×15) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Mobility and...

CrossFit WOD, October 16, 2017

171016 (Practice) Warm-up Warm-up coach led Strength Good Mornings (5×6) build to a heavy 6 Turkish Get Up (build to a good set of 3) Metcon Metcon (AMRAP – Reps) AMRAP 8 box jumps (24/20) Russian lunges (35/20) mountain climbers start at 3 reps for the...

CrossFit WOD, October 13, 2017

171013 Warm-up Warm-up coach led Warm-up behind the neck push jerk Strength Behind The Neck Jerk (1×1) 15 minutes to get a heavy single Single Arm Row (3×10 each) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 shoulder press (70%) 3 push press 3...

CrossFit WOD, October 12, 2017

171012 Warm-up Warm-up coach led Warm-up sumo deadlift review Strength Sumo Deadlift (death by) aim for 12-15 minutes Metcon Warm-up Turkish get-up review Metcon (Weight) 3 rounds 8 kb snatch R 8 kb snatch L 2 alt Turkish get-up 400m run Mobility and...

CrossFit WOD, October 11, 2017

171011 (mental toughness) Warm-up Warm-up coach led Metcon Metcon (Time) 200 wall balls (20/14) Every time you break or drop do 20 double unders or 40 single unders. 30 minute cap Mobility and...

CrossFit WOD, October 10, 2017

171010 Warm-up Warm-up coach led Warm-up hollow body work Metcon Metcon EMOM 12 even: 10 ring rows odd: 5 shoulder press (60-70%) Shoulder Press (6×5) record from emom Metcon Metcon (Time) 4 Rounds 50 Russian swings (53/35) 30 sit-ups 10 jumping lunges Mobility...

CrossFit WOD, October 9, 2017

171009 Warm-up Warm-up coach led Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats Strength Overhead Squat (2-2-2-2-2-2-2) climbing Bent Over Row (3×6...

CrossFit WOD, October 6, 2017

171006 Warm-up Warm-up coach led Strength Front Squat (3×12) 40-60% across Hand Over Hand Sled Pull (3×30′) moderate Metcon Metcon (Time) 10 hspu 20 cleans (115/80) 30 sit ups 40 lunges 50 double unders 800m run Mobility and...