wod

4/26/17

2016-6-18-1032

CH, EW, WB – CROSSFIT WOD Strength Barbell RDL (3×10 climbing) Metcon (Time) For Time: 50 Alternating Pistols 50 American KB Swings 53/35# QOD – What’s the last live music event you attended?

4/25/17

2016-6-18-0163

CH, EW, WB – CROSSFIT WOD Strength A1: Single Arm KB Shoulder Press (3×10 each, climbing)  A2: Ring Rows (3×10 @ 2121) Metcon (Calories) Every 3 min for 15 min: 50 Double Unders Max calorie Row in remaining time QOD… Read more »

4/24/17

2016-6-18-9982

CH, EW, WB – CROSSFIT WOD Strength Front Rack Reverse Lunge (3×10 each, climbing) Metcon (Time) For Time: 800m Buy In 5 RFT 7 Front Squats 135/95# 9 Burpees 800m Run Cash Out QOD – What’s your typical weekend like?

4/23/17

2016-6-18-1149

CH, EW, WB – CROSSFIT WOD Metcon (Time) 15 Bar Muscle Ups 15 Power Snatches 95/65# 15 CTB 15 Power Cleans 15 Pullups Rest 3 min 10 Bar Muscle Ups 10 Power Snatches 10 CTB 10 Power Cleans 10 Pullups… Read more »

4/22/17

program-interval-training

CH, EW, WB – CROSSFIT WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 20 cal Bike/Row 20 Lateral Burpee Box Jumpovers 24/20″ QOD – What’s the best thing that happened to you this past week?

4/21/17

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CH, EW, WB – CROSSFIT WOD Strength Front Rack Reverse Lunge (4×8 each climbing) Heavier than 3/22. Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-etc… OHS 95/65# QOD – Joke Day!

4/20/17

2016-6-18-1178

CH, EW, WB – CROSSFIT WOD Strength Every 2 min for 10 min: 30 sec Hollow Hold Remaining time Farmer’s Carry as far as possible Metcon (Time) For Time: 100 Single Arm KB Cleans 53/35# (50 each arm) *Every time… Read more »

4/19/17

2016-6-18-1038

CH, EW, WB – CROSSFIT WOD Skill Spend 10-20 minutes working on Squat Clean and Jerk technique. Metcon (Weight) NOT For Time: 10-8-6-4-2 Unbroken Squat Clean and Jerks AHAP QOD – Who is your favorite athlete of all time?

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4/18/17

2016-6-18-1167

CH, EW, WB – CROSSFIT WOD Strength A1: Single Arm KB Shoulder Press (3×10 each, climbing) A2: Ring Rows (3×10 @ 2121) 2 seconds lowering, 1 second pause @ full extension, 2 seconds up, 1 second pause @ chest Metcon… Read more »

Posted in | Comments Off on 4/18/17

4/17/17

2016-6-18-1244

CH, EW, WB – CROSSFIT WOD Strength A1: Single Arm KB Shoulder Press (4×8 each climbing) Heavier than 3/20. A2: Supinated Grip Chin Over Bar Hold (Accumulate 3:30) A3: Supinated Grip Hollow Hang (Accumulate 3:30) Metcon (AMRAP – Rounds and… Read more »

Posted in | Comments Off on 4/17/17