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WOD & BLOG

  • 01SEP
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    Main – CrossFit

    Warmup 3 (No Measure)

    800m Run
    Outside
    High Knees
    Butt Kickers
    Karaoke
    Back Pedal to Sprint
    25 Push Ups

    Metcon (Time)

  • 30AUG
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    Main – CrossFit

    Warmup 3 (No Measure)

    800m Run
    Outside
    High Knees
    Butt Kickers
    Karaoke
    Back Pedal to Sprint
    25 Push Ups

    Metcon (AMRAP – Reps)

    Partner WOD:

    AMRAP
    Station 1 – Wall Balls (20#/14#) & Wall Sits
    Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold
    Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
    Station 4 – Burpees (53#/35#) & KB Hold
    Station 5 – Sit-ups & Plank

    3:00 per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

  • 29AUG
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    Main – CrossFit

    Warmup 4 (No Measure)

    4 rounds or 9 min cap
    Run 400m then:
    3 rounds
    5 Pull ups
    7 Push ups
    9 Air squats
    12 Sit ups

    Bent Over Row (5×5 work up to a heavy set)

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:
    1. Down and “Finish”
    2. Elbows High and Outside
    3. Muscle Snatch
    4. Snatch Lands at 2″, 4″, 6″
    5. Snatch Drops

    SKILL TRANSFER EXERCISES:
    1. Snatch Push Press
    2. Overhead Squat
    3. Heaving Snatch Balance
    4. Snatch Balance without a dip
    5. Snatch Balance with a dip

    Metcon (AMRAP – Rounds and Reps)

    12 min AMRAP
    40 double unders
    10 power snatches 95/65
    12 push ups
    14 split jumps
    16 sit ups

  • 28AUG
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    Main – CrossFit

    Warmup 7 (No Measure)

    800m Run
    2 Rounds
    15 Supermans
    15 Sit-ups
    10 Push ups
    15 OVH Squats

    Power Clean (5×5 70%)

    Standing hurdles (3 Sets)

    Metcon (Time)

    5 Rounds
    3 Gorilla Complex 95/65 (RX+ 115/75)
    6 C2B
    200m Run