CROSSFIT WOD
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Feb 20th, 2019

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Category: CROSSFIT WOD
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01647

1. drom warm up (5 mins)   2. Complete as many rounds as possible in 15 mins of: 15 Toes-to-bars 12 Dumbbell Reverse Lunges, 50/35 lbs 9 Dumbbell Clean & Jerks, 50/35 lbs   3. overhead mobility fix (10 mins)   4. 15-12-9-6-3 reps, for time of: Dumbbell Arnold Press Dumbbell Hammer Curl Dumbbell Bent Read more...

Feb 19th, 2019

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01646

1. Complete as many rounds as possible in 12 mins of: 10 Pull ups 20 (Alt)Dumbbell Power Snatches, 50/30 lbs Run, 200 m   2. Mobility prep (10 mins)   3. 5 rounds, 1 min per station, of: Row Calories Box Jump, 24/20 in Hand Release Push-up Sit ups (conventional) rest 1 mins Perform this like Read more...

Feb 18th, 2019

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01645

1. Hip flow ( 5 mins)   2. For time: 21 – 15 – 9 Run 200 m Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Power Cleans (95/65) 12 – 9 – 6 Barbell Facing Burpees Thrusters (95/65)   4. Back  Squat EMOM: Minutes 1-5: 5 Reps Minutes 6-10: 3 Reps Read more...

Feb 15th, 2019

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01644

1. 2 SETS: 200 M RUN 15 GOODMORNING (PVC) 15 SIDE PLANK CLAMSHELLS (L/R)   2. MOBILITY PREP (10 MINS)   3. Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. (20 Mins time cap)   4. Read more...

Feb 14th, 2019

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01643

1. Every 1 min for 10 mins do: 7 Russian Kettlebell Swings, 75/55 lbs 7 Burpees   2. mobility prep (15 mins)   3. Every 1 min for 16 mins, alternating between: Hollow Body hold, 30 secs Plank Hold, 30 secs Wall Sit, 30 secs Dead Hang , 30 secs   4. Cash out: 1000 Read more...