CrossFit WOD, August 3, 2018

180803 (practice) Warm-up Coach Led Metcon Turkish Get Up (1×10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 1 rope climb 5 hspu 10 box jumps 5 pull-ups 5 k2e Mobility and...

CrossFit WOD, August 2, 2018

180802 (practice) Warm-up Coach Led Metcon Kettlebell Swing (3×30) across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 4 hp snatch (95/65) 10 oh lunges 6 lateral bar burpees 8 lateral hops Mobility and...

CrossFit WOD, August 1, 2018

180801 (mental toughness) Warm-up Coach Led Metcon Metcon (Time) 30 back squats (135/95) 1 mile run 30 s2oh 1 mile run Mobility and...

CrossFit WOD, July 31, 2018

180731 (competition) Warm-up Coach Led Metcon Metcon 12 rounds 30 on, 20 off: alternate hollow body and plank Metcon Metcon (Time) 5 rounds 2 bar muscle ups 5 pistols 10 push ups 15 sit ups Mobility and...

CrossFit WOD, July 30, 2018

180730 (practice) Warm-up Coach Led Metcon Back Squat (5-5-X) 80% across Metcon Metcon (Time) 3 rounds 15 deadlifts (225/155) 30 wall balls (20/14) Mobility and...

CrossFit WOD, July 27, 2018

180727 (practice) Warm-up Coach Led Metcon Front Squat (10-10-10-10) climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Russian swings (53/35) 10 kb s2oh R 10 kb s2oh L 10 box jumps (24/20) Mobility and...

CrossFit WOD, July 26, 2018

180726 (practice) Warm-up Coach Led Metcon Shoulder Press (2-2-2-2-2) Climbing Metcon Metcon (Time) 3 rounds 15 pull-ups 25 push-ups 35 sit-ups 400m run Mobility and...

CrossFit WOD, July 25, 2018

180725 (competition) Warm-up Coach Led Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Mobility and...

CrossFit WOD, July 24, 2018

180724 (practice) Warm-up Coach Led Metcon Back Squat (4-4-4-4-X) 75% across Metcon Metcon (Time) 1-10-1 sdhp (75/53) lateral bar burpees then: 800m run Mobility and...

CrossFit WOD, July 23, 2018

180723 (competition) Warm-up Coach Led Metcon Shoulder Press (3-3-3-3-3) climbing Metcon Metcon (AMRAP – Rounds) E2MOM 20 4 deadlifts (275/185) 30 double unders 5 hspu Mobility and...

CrossFit WOD, July 20, 2018

180720 (competition) Warm-up Coach Led Metcon Bear Complex (1×1) Power Clean Front Squat Push Press Back Squat Second Push Press 15 minutes to establish a 1RM Metcon Metcon (Time) 21 thrusters (115/80) 1 rope climb 15 thrusters 2 rope climbs 9 thrusters 3 rope...