CROSSFIT WOD
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Jan 9th, 2019

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Category: CROSSFIT WOD
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01617

1. 2 sets: 200 m run 8 single arm db push press 8 db goblet squats (3 sec bottom pause)   2. upper body mobility prep (10 mins)   3. Every 1 min for 9 mins, alternating between: 20  Plank Shoulder Taps 20  Dumbbell Floor Press 20  Bent over Dumbbell rows   4. Complete as Read more...

Jan 8th, 2019

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01616

1. Every 1 min for 15 mins, alternating between: Row (calories), 45 secs Devil press 24/15, 45 secs Strict Pull-up, 45 secs   2. mobility prep (10 mins)   3. 30-25-20-15-10 reps, for time of: Russian Kettlebell Swing, 70/53 lbs AbMat Sit-up Sprint, 100 m   4. Cash out: max hang from pull up bar. Read more...

Jan 7th, 2019

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01615

1. drom/mobility prep (10 mins)   2. For time: 50 Thrusters 65/45 40 Hang Power Clean 30 Strict Press 20 Lunges with Barbell (Back Rack) 10 Front Squat *EMOM  – 3 Burpees   3. Every 1 min for 12 mins, alternating between: 1 Power Clean + 1 Front Squat + 1 Thruster, pick load Run, 200 m   4. 2 sets: Read more...

Jan 4th, 2019

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01614

1. 2 sets: 200 m run 20 lunges 10 side plank clamshells (l/r)   2. squat fix (10 mins)   3. Complete as many rounds as possible in 12 mins of: 1 Clean & Jerk, 155/105 lbs 10 Back Squats, 155/105 lbs 20 AbMat Sit-ups   4. Every 1 min for 10 mins, alternating between: Read more...

Jan 3rd, 2019

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01613

1. drom/mobility prep (10 mins)   2. Every 1 min for 25 mins, alternating between: Side Plank, 45 secs Elbow Plank Hold, 45 secs Side Plank, 45 secs Hollow Hold, 45 secs Rest 1 min   3. skill work: kipping / butterfly swing (5 mins)   4. 3 rounds for time of: Run, 200 m Read more...