Blog

4-6-15

Posted April 6, 2015, under WOD

40:20 Format 40 seconds of work – 20 seconds of rest No rest between rounds. 6 Rounds: Box Blasts KB DeadLift (heavy) SA DB Press Bird Dog Plank Row

Read More »

4-6-16 CrossFit

Posted April 6, 2015, under WOD

Strength: Snatch 5×3 Partner WOD: 20min AMRAP x2 1 Power Snatch + 5 OH Squats x30 6in Burpees >8 Partner Russian Twists Pyramid x30 KB Swings (Sc) 35/24 (Rx) 44/35 (Rx+) 70/53 NOTES: Partners must split the work 50/50. Only 1 Partner working at a time unless specifically called for. If any of the 5 […]

Read More »

4-3-15 Turbo Training

Posted April 3, 2015, under WOD

For time: 20 Wallballs 10 Push Ups 5ea DB Snatch (Heavy) 10 Push Ups 20 Wallballs Run 400m 20 Jumping Pull Ups 10 Hollow Rocks 5 Wallwalks 10 Hollow Rocks 20 Jumping Pull Ups Run 400m 20 Burpees 10 Box Jumps 5 Pistols From Box 10 Box Jumps 20 Burpees Run 400m

Read More »

4-3-15 CrossFit

Posted April 3, 2015, under WOD

“Fran” 21-15-9 Thrusters (Sc) 65/45 (Rx) 95/65 Pull Ups

Read More »

4-2-15 Turbo Training

Posted April 2, 2015, under WOD

2 x 12 min AMRAP #1 10 DB Snatch 5 Pull Ups 10 MB Sit Up Throws 20 DU Rest 2min #2 10 Box Jumps 20 Alt. DB Press 20 Alt. DB Row 200m Run Ab Finisher Partner Throw-downs 3×15

Read More »

4-2-15 CrossFit

Posted April 2, 2015, under WOD

2 rounds 40min Cap 1000m Row 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists 800m Run 20 Wallballs 20 Burpees 20ea Russian Twists

Read More »

4-1-15 Turbo Training

Posted April 1, 2015, under WOD

Descending Rounds Format. For Time: 5 rounds: 10 Wallballs 10 Kickbacks on MB 10 Russian Twists 4 Rounds 10 Box Jumps 10 Shotguns 10 Burpees 3 Rounds 10 HR Push Ups 10 Ring rows 10 Hanging Knee Raises 2 Rounds 10 V-Ups 10 R Side Plank w/ Hip Pike 10 L Side Plank w/ Hip […]

Read More »

4-1-15 CrossFit

Posted April 1, 2015, under WOD

Strength: Front Squat 5×5 WOD: 6 Rounds NOT FOR TIME 12 Front Rack Lunge (Sc) 95/65 (Rx) 115/75 (Rx+) 155/105 8ea. SA KB Strict Press (Sc) 44/24 (Rx) 53/35 (Rx+) 70/53 6 Strict Tempo Pull Up 4111 6 Tempo Push Up 4111 6 Leg Raise w/ Med Ball (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14

Read More »

3-31-15 Turbo Training

Posted March 30, 2015, under WOD

“Deck of Cards” 30min Cap Each suit corresponds to the movements listed below. The number on the card is the number of reps to be performed. Face cards are 10. Aces are 11. Get through as much as the deck as possible in 30min. Clubs = Leg Raises Spades = Step Ups Diamonds = KB […]

Read More »

3-31-15 CrossFit

Posted March 30, 2015, under WOD

Strength: Jerk 5×3 WOD: 5 Rounds for time 2 Power Cleans (Sc) 95/65 (Rx) 135/95 (Rx+) 185/125 2 Squat Cleans 2 Jerks Run 200m Notes: Same weight for all 3 movements.

Read More »