CrossFit WOD, October 18, 2018

181018 (practice) Warm-up Coach Led Metcon Beat Swings (4x 15-20) Banded Face Pulls (4x 12-15) Metcon Metcon (Time) in teams of 2 (3 if needed) 100 cals 75 box jumps (24/20) 50 db snatch (50/35) Mobility and Recovery Warm-up banded shoulder distraction psoas work...

CrossFit WOD, October 17, 2018

181017 (competition) Warm-up Warm-up empty bars Metcon Back Squat (10, 8, 5, 3, ME) 10@55%, 8@65%, 5@70%, 3@80%, ME@90% Metcon Metcon (AMRAP – Rounds) EMOM5 12 overhead squats (95/65) reset 1 EMOM5 12 front squats (115/80) rest 1 EMOM5 12 back squats (95/65)...

CrossFit WOD, October 16, 2018

181016 (practice) Warm-up Coach Led Metcon Snatch Push Press (5-5-5-5-X) snatch grip push press behind the neck use 55% of push press Metcon Metcon (Time) 6 Rounds 7 L-stand push-ups 25 Russian swings (53/35) Mobility and Recovery Warm-up sleeper stretch prone...

CrossFit WOD, October 15, 2018

181015 (competition) Warm-up Warm-up empty bars Metcon Bear Complex (E2MOM 14 (3 reps)) Power Clean Front Squat Push Press Back Squat Second Push Press climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 pull-ups 10 alt pistols 15 sit-ups Mobility and...

CrossFit WOD, October 12, 2018

181012 (competition) Warm-up Coach Led Metcon Shoulder Press (5-5-X) 70% across Strict Pull-Ups (5x ME) Metcon Metcon (1 Rounds for reps) 1 deadlift (185/125) 2 box jumps (30/24) 3 deadlifts 4 box jumps 5 deadlifts 6 box jumps 7 deadlifts 8 box jumps …. Continue...

CrossFit WOD, October 11, 2018

181011 (practice) Warm-up Coach Led Metcon Paused Back Squat (5-5-5-5-5) 2 second pause at the bottom. No bouncing. climbing Metcon Metcon (Time) 10! hang snatch hspu jumping lunges Mobility and Recovery Warm-up calf smash foam on hamstrings supine...

CrossFit WOD, October 10, 2018

181010 (practice) Warm-up Coach Led Metcon Bench Press (5-5-5-5) climbing Pendlay Row (5-5-5-5-5-5) 70% across Metcon Metcon (Time) 21-15-9 Russian swings (70/53) wall balls (20/14) Mobility and Recovery Warm-up ghd decompression lax in...

CrossFit WOD, October 9, 2018

181009 (mental toughness) Warm-up Coach Led Metcon Clean and Jerk (1-1-1-1-1-1) 10 minutes to establish a heavy single Metcon Metcon (Time) 6 rounds 400m run 8 db thrusters (50/35) Mobility and Recovery Warm-up down dog sleeper...

CrossFit WOD, October 8, 2018

181008 (practice) Warm-up Coach Led Metcon Paused Front Squat (5-5-5-5-5) climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 g2oh (135/95) 5 burpees 20 double unders rest 2 minutes Metcon (Time) 3 rounds 10 deadlifts (135/95) 10 t2b 20 lateral bar hops...

CrossFit WOD, October 4, 2018

181004 (competition) Warm-up Coach Led Metcon Metcon (Time) EMOM 18 6 rounds of 7 push press (115/85) 6 rounds of 6 front squats (135/95) 6 rounds of 5 hang cleans (155/105) then: 2 mile run Mobility and...