CrossFit WOD, April 19, 2018

180419 (competition) Warm-up Warm-up coach led Back Squat (5×1) climbing Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are...

CrossFit WOD, April 20, 2018

180420 (practice) Warm-up Warm-up coach led Back Squat (5×1) climbing Metcon Metcon (Time) 1 mile run 15 clean and jerks (135/95) 100 double unders 1 mile run Mobility and...

CrossFit WOD, April 18, 2018

180418 (practice) Warm-up Warm-up coach led Back Squat (5×1) climbing Metcon Metcon (AMRAP – Rounds) EMOM 20 odd: 3 hang snatch (135/95) or 70%, 3 overhead squat even: 7 box jumps (30/24) Mobility and...

CrossFit WOD, April 17, 2018

180417 (practice) Warm-up Warm-up coach led Metcon Front Squat (3-3-3-X) 75% across, warm up sets as needed Metcon Metcon (Time) 4RFT 400m run 15 wall balls (20/14) Mobility and...

CrossFit WOD, April 16, 2018

180416 (competition) Warm-up Warm-up coach led Back Squat (5×1) climbing Metcon Shoulder Press (1xME) 5@65%, 5@70%, 5@75%, ME@80% Metcon Metcon (Time) teams of 2: 8x row for calories (18/14) 40 hang power cleans (135/95) Mobility and...

CrossFit WOD, April 13, 2018

180413 (mental toughness) Warm-up Warm-up coach led Metcon CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120# Metcon 800m Run (Time) Max Effort...

CrossFit WOD, April 12, 2018

180412 (practice) Warm-up Warm-up coach led Metcon Deadlift (3-3-3-3-3) (80-85% across) Metcon Metcon (AMRAP – Rounds) EMOM 20 odd: 30 double unders, 10 sit-ups even: 5 pull-ups, 15 air squats Mobility and...

CrossFit WOD, April 11, 2018

180411 (competition) Warm-up Warm-up coach led Metcon Metcon 4RFQ 4 TGUs alternating 5 kb snatch R 5 kb snatch L 5 box jumps Use the same kb for all movements, choose the highest box height you can do. Metcon Metcon (Time) 5RFT 7 thrusters (95/65) 7 t2b 400m run...

CrossFit WOD, April 10, 2018

180410 (practice) Warm-up Warm-up coach led Metcon Overhead Squat (5×1) climbing Metcon Metcon (AMRAP – Reps) 10 rounds of 40 seconds on, 20 seconds off: 1 clean (185/130) or 70% 4 lateral bar burpees amrap double unders in the remaining time score total...

CrossFit WOD, April 9, 2018

180409 (practice) Warm-up Warm-up coach led Metcon Back Squat (7-7-7-7-7) climbing Push Press (7-7-7-7-7) climbing Metcon 1 Minute Assault Bike (Calories) max calories in 1 minute Mobility and...

CrossFit WOD, April 6, 2018

180406 (practice) Warm-up Warm-up coach led Metcon Back Squat (5×1) Metcon Metcon (Time) n teams of 2: 6x500m row (alternating partners) 50 front rack db lunges (50/35) 50 db push press Mobility and...