Pre WOD Every minute on the miute for 8:00 Even: 10 DB Floor Press (Athlete Choice)Odd: Max Controlled Sit-Ups Workout of the Day 3 rounds for quality :30 Max Slam Balls (30/20)4 Turkish Get-Up (L) (Athlete Choice, Moderate)8 Supported DB or KB Bent Over Row (L):30 Max Crossbody Mountain Climbers4 Turkish Get-Ups (R)8 Supported DB...Read More
Pre WOD 3 sets for quality 10/10 Single Leg Weighted Glute Bridge-Ups (20X1)15 Supermans Workout of the Day 2 setss for time 50/40 Cal RowImmediately Into…4 rounds of….10 Wall Balls (20/14)|(14/10)30 Double Unders -Rest 3:00 b/t Sets-(Score is Slowest Set)Read More
Pre WOD Ona 15:00 running clock…Build to a Moderate Complex…1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper nder the bar with proper footwork. Workout of the Day 5:00 AMRAP16 Alt. DB Snatch...Read More
Pre WOD Front Squat* 9-7-5 *Set 1 – ModerateSet 2 – Moderate-HeavySet 3 – Heavy Workout of the Day “Point Break”For time9-7-5-15-12-9Front Squat (155/105)Bar Facing BurpeeRead More
Workout of the Day CrossFit Games Open 20.2 For time 10 dumbbell snatches (#50/#35)15 burpee box jump-overs (24″/20″)20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 20:00 time capRead More
Workout of the Day Every minute on the minute for 10:00Even: AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)MIN 2 — Row or Bike, Moderate Effort-Rest 3:00-Every minute on the minute for 10:00Even:- AMRAP of 4 MB Sit-ups + 4 MB Seated PressOdd:- Row or Bike, Moderate Effort Post...Read More
Pre WOD Every minute on the minute for 12:00 MIN 1 – :40 Gymnastic Pull*MIN 2 – :40 Double Under PracticeMIN 3 – :40 Hollow Body Flutter Kicks *Gymnastic Pull Options…Strict Pull-Up (C2B Optional)Kipping Pull-Up (C2B Optional)Bar Muscle-Up Workout of the Day For time 800m RunImmediately Into…5 rounds36 Double Unders18 Russian KB Swing (53/35)6-9 Reps...Read More
Pre WOD In 15:00, build from a light to moderate load of….. power clean and jerk or power snatch Workout of the Day 15:00 as many rounds as possible 250/200m Row12 Ground to Overhead (115/75)250/200m Row12 Slam Balls (30/20)Read More
Workout of the Day Every 5:00 for 4 rounds 10/10 Single DB Goblet Split Squat (Athlete Choice)15 DB bent over rows10/10 Single Leg Glute Bridge-Ups20 Alt. V-Ups Max Cal Bike in Remaining Time…Read More
