wod

3/24/17

2016-6-18-0942

CH, EW, WB – CROSSFIT WOD Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target   QOD – Are you going to the Open party this weekend?  

3/23/17

program-interval-training

CH, EW, WB – CROSSFIT WOD Strength A1: Deadlift Hold (AMSAP @ RDL 8RM from Tuesday) A2: Hollow Hold (AMSAP) Metcon (Time) 5 RFT 10 KB Clean and Jerks 53/35# 3 Ring Muscle Ups   QOD – Do you typically… Read more »

3/22/17

2016-6-18-0602

CH, EW, WB – CROSSFIT WOD Strength Front Rack Reverse Lunge (8RM per side) Perform 8 lunges on one leg, rest 1 min, then perform 8 on the other leg. Repeat process until you find an 8RM on each leg…. Read more »

3/21/17

2016-6-18-1038

CH, EW, WB – CROSSFIT WOD Strength Barbell RDL (8RM) Take from rack. Metcon (AMRAP – Rounds and Reps) AMRAP 12 500m Row 20 Hang Power Clean 115/75#   QOD – What’s one goal you have for this year?

3/20/17

2016-6-18-9974

CH, EW, WB – CROSSFIT WOD Strength 20 min cap for both. A1: Weighted Pull-ups (1RM) Strict! A2: Single Arm KB Shoulder Press (8RM per side) Metcon (Time) 15 min cap For Time: 100 Double Unders 30 Thrusters 95/65 80… Read more »

3/16/17

2016-6-18-1163

CH, EW, WB – CROSSFIT WOD Strength Back Squat (15 min to find new 6RM) Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15… Read more »

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3/15/17

2016-6-18-0602

CH, EW, WB – CROSSFIT WOD Strength EMOM 12 Min 1: 45 sec AMRAP Alternating 1 Leg V Ups Min 2: 45 sec AMRAP Alternating Plank Opposites Min 3: 45 sec AMRAP Hollow Hold Metcon (AMRAP – Rounds and Reps)… Read more »

Posted in | Comments Off on 3/15/17

3/14/17

2016-6-18-1244

CH, EW, WB – CROSSFIT WOD Strength Bench Press (15 min to find new 6RM) Metcon (Time) AFAP: 2 Rope Climbs 10 Sumo DLHP 70/53# 50 Double Unders Rest 1 min; x5   QOD – Blizzard, yay or nay?

Posted in | Comments Off on 3/14/17

3/13/17

program-olympiclifting

CH, EW, WB – CROSSFIT WOD Strength Deadlift (15 min to find new 6RM)   Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55… Read more »

Posted in | Comments Off on 3/13/17

3/12/17

2016-6-18-0332

CH, EW, WB – CROSSFIT WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 @ 75% effort 20 Pushups 20 Alternating Front Rack Lunges 95/65# 20 Ring Dips 20 cal Row 20 Push Press *20 Double Unders after every movement… Read more »

Posted in | Comments Off on 3/12/17