CrossFit WOD, January 4, 2018

180104 (practice) Warm-up Warm-up coach led dead bug breathing Strength Front Squat (5×5) tempo 5301 (60%) Seated Box Jumps (3×5) climbing in height Metcon Metcon (Time) 10! t2b hang power clean (135/95) Mobility and...

CrossFit WOD, January 3, 2018

180103 (competition) Warm-up Warm-up coach led dead bug breathing Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50...

CrossFit WOD, January 2, 2018

180102 (practice) Warm-up Warm-up coach led dead bug breathing Strength Shoulder Press (5×8) tempo 5151 (50-60%) Front Delt Raise (3×12) Metcon Metcon (Time) 75 Russian swings (53/35) 50 goblet squats 50 sit-ups 75 double unders Mobility and...

CrossFit WOD, December 29, 2017

171229 (competition) Warm-up Warm-up coach led Strength Good Mornings (3×15) moderate Floor levers (3x 5-8) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9...

CrossFit WOD, December 28, 2017

171228 (practice) Warm-up Warm-up coach led breath Strength Seated DB Press (5×10) GHD Situps (3x 8-12) Banded Face Pulls (3×15) Metcon Metcon (Time) 21 deadlifts (185/125) 50 DUs 15 deadlifts 75 DUs 9 deadlifts 100 DUs 10 minute cap Mobility and...

CrossFit WOD, December 22, 2017

171222 (practice) Warm-up Warm-up coach led Gymnastics Parallette L-Sit (Time) max L-sit, 45# plate under the heels 3xME Record the longest time. 3×45 seconds single leg (each) if scaling. Strength Floor Wipers (3×20) Metcon Metcon (Time) 27-21-15-9-3...

CrossFit WOD, December 21, 2017

171221 (practice) Warm-up Warm-up coach led Strength Single Arm Row (5×8-10 each) Metcon Metcon (Weight) 4 Rounds for quality 40 Russian swings (unbroken) 30 sit-ups 20 push-ups 10 strict pull-ups (scale as needed, no kipping (rest as needed between rounds)...

CrossFit WOD, December 20, 2017

171220 (competition) Warm-up Warm-up coach led Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Strength Box Squat (5×5) Use 45% of back squat focus on control down to the box and...

CrossFit WOD, December 19, 2017

171219 (practice) Warm-up Warm-up coach led Strength Shoulder Press (5-5-5-X) 70% across Metcon Metcon (Weight) E2MOM 20 clean from the floor hang clean below the knee hang clean above the knee 3 push jerks Find a max weight for the complex. If you fail, drop to the...