CrossFit WOD, November 1, 2018

181101 (practice) Warm-up Coach Led Metcon Back Squat (20-20-20) climbing Metcon Metcon (Time) 10! hspu alt pistols alt db snatch (50/35) Mobility and...

CrossFit WOD, October 31, 2018

181031 (competition) Warm-up Coach Led Metcon Pendlay Row (5-5-5-5-5) climbing Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Mobility and...

CrossFit WOD, October 30, 2018

181030 (practice) Warm-up Coach Led Metcon Deadlift (5-3-1-X) 5@65%, 3@75%, 1@85%, ME@90% Metcon Metcon (Time) 8 rounds 3 clusters (135/95) 20 double unders Mobility and...

CrossFit WOD, October 29, 2018

181029 (practice) Warm-up Coach Led Metcon Metcon (Weight) EMOM 20 odd: 5 front squats (70%) even: 10 push-ups, 10 sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 10 air squats 10 box jumps (24/20) Mobility and...

CrossFit WOD, October 26, 2018

181026 (practice) Warm-up Coach Led Metcon Snatch (1-1-1-1-1) build to a heavy single Metcon Metcon (AMRAP – Rounds) E3MOM 12 20 Russian twist (med balls) 50′ crab walk 15 med ball sit-ups Mobility and...

CrossFit WOD, October 24, 2018

181024 (mental toughness) Warm-up Coach Led Metcon Metcon (Time) In teams of 2: 20 rounds 10 American swings (53/35) 10 burpees 5 t2b Alternate rounds between partners. 30 min cap. Mobility and Recovery Warm-up lateral rotator...

CrossFit WOD, October 23, 2018

181023 (competition) Warm-up Coach Led Metcon Shoulder Press (10-10-10-10) climbing Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Mobility and Recovery Warm-up couch position (3 minutes each) psoas work GHD...

CrossFit WOD, October 22, 2018

181022 (practice) Warm-up Coach Led Metcon Deadlift (5-3-1-X) 5@60%, 3@70%, 1@80%, ME@85% Metcon Metcon (AMRAP – Rounds) EMOM 16 odd: 20 sit-ups, 10 air squats even: 3 hang cleans (135/95), 3 s2oh Mobility and Recovery Warm-up supine twist cat &...

CrossFit WOD, October 19, 2018

181019 (practice) Warm-up Coach Led Metcon Snatch Grip Deadlift (5-5-5-5-5) climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 med ball sit-ups (20/14) 10 jumping pull-ups 10 push-ups 10 med ball cleans rest 30 seconds Cashout 2 Minute Max Double...

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...