CrossFit WOD, January 19, 2018

180119 (mental toughness) Warm-up Warm-up coach led Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Mobility and...

CrossFit WOD, January 18, 2018

180118 (practice) Warm-up Warm-up coach led bracing Strength Pendlay Row (4×12) 3 RIR Metcon Metcon (Time) 11RFT 8 db snatch (50/35) 6 hollow body rocks 4 dips Mobility and...

CrossFit WOD, January 17, 2018

180117 (competition) Warm-up Warm-up coach led Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12...

CrossFit WOD, January 16, 2018

180116 (practice) Warm-up Warm-up coach led bracing Strength Kettlebell Swing (5×30) Russian Metcon Metcon (Time) 4RFT 5 box jumps (24/20) 10 push-ups 5 box jumps 10 sit-ups 5 box jumps 10 hspu Mobility and...

CrossFit WOD, January 15, 2018

180115 (practice) Warm-up Warm-up coach led bracing Strength Front Squat (10-10-10-10) 50-60% across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 push press (115/80) 15 lateral bar hops 10 t2b Rest 3 minutes Metcon Metcon (Time) 3RFT 12 alt pistols 12...

CrossFit WOD, January 12, 2018

180112 (practice) Warm-up Warm-up coach led alligator breating Strength Split Jerk (2-2-2-2-2-2) work to a heavy double Metcon Metcon (Time) 35 HR push-ups 35 deadlifts (155/110) 35 V-ups 35 pull-ups 35 back squats Mobility and...

CrossFit WOD, January 11, 2018

180111 (competition) Warm-up Gymnastics Warm-up coach led alligator breathing Parallette L-Sit (Time) max L-sit, 45# plate under the heels shoot through and L-sits Metcon Metcon (Time) 7 rounds 50′ walking Russian lunge (45/25) 10 Russian twists 10 L S2OH 10 R...

CrossFit WOD, January 10, 2018

180110 (practice) Warm-up Warm-up coach led alligator breathing Strength Back Squat (8-8-8-X) 55% across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 American swings (53/35) 4 Turkish get-ups (2 each side) 10 leg levers 10 burpees Mobility and...

CrossFit WOD, January 9, 2018

180109 (competition) Warm-up Warm-up coach led alligator breathing Metcon Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders THIS WORKOUT WILL BE...

CrossFit WOD, January 8, 2018

180108 (practice) Warm-up Warm-up coach led alligator breathing Strength Romanian Deadlift (4×8-10) start at 40% of your standard deadlift and build to a moderate weight. Kettlebell Swing (2×50 unbroken) Metcon Metcon (Time) 27-21-15-9-3 wall balls (20/14)...

CrossFit WOD, January 5, 2018

180105 (competition) Warm-up Warm-up coach led dead bug breathing Strength Metcon (Weight) EMOM 10 2 hang snatch pulls 1 hang power snatch 1 heaving snatch...