WOD – 030117

1. 2 sets : 5 inch worms 10 good mornings 10 deadlift :20 hollowbody/superman holds stretch 2. complete the following : t2b progressions – *controlled movement* emom : 6-min min 0-2: 10 kipping min 2 – 4 : 5 – 8 knees to elbows min 4 – 6 : 3 – 5 toes to bar deadlift : 4 x 5 (increasing weight) 10-min amrap 3, 6, 9, 12 , 15 ……..etc. t2b deadlift (225/155)

WOD – 022817

1. 2 x 3 : high pull muscle snatch behind neck press ohs hang power snatch power snatch stretch 2. complete the following : 3 x 30 : double unders (try to complete unbroken) 4 x 3 : “touch n go” power snatch conditioning 10 rounds (14-min) 30 double unders + 3 touch n go power snatch (115/75) rest :30 between

WOD – 022717

1.\u00a0warm up :\n \n 15 air squats\n 10 reverse lunges\n 5 inch worms\n stretch\n\n 2. back squat :\n \n 1 x 10 : back squat (empty bar) + stretch\n 2 @ 65%\n 2 @ 75%\n 3 x 2 @80%\n\n emom : 15-min\n \n min 1 : 7 wall ball + 7 box jumps overs\n min 2 : 15\/12 cal on rower\n min 3 : 10 burpees to target\n\n  \n”Watch Movie Online Logan (2017)

WOD – 022517

1. 2 sets : 10 kossak 10 reverse lunges 5 high pull 5 muscle clean 5 hang power clean 5 clean drop 5 power clean 2. build to a heavy set of : 3 touch n go power cleans 12-min amrap w/ a partner 5 touch n go power cleans (each person) (115/75) 10 chest to bar (alternate every 5)

WOD – 022417

1. u00a02 sets : n n walking lunge (across gym) n 10 passthroughs n 10 single arm db press (each arm) n stretch n n 2. shoulder press – 5 x 1 @ 85-90% n <span style=

WOD – 022317

2017 CrossFit Games Open WOD #1 will be release at 8pm   1. warm up 400 m run 15 air squats 2-min pigeon pose (each side) 15 air squats stretch 2. active recovery 2 rounds : 4 x 200 m run + :30 rest 3-min rest between sets 4 x 200 m row + :20 rest 3-min rest between sets mobility cool down 1-min childs pose 1-min sphinx 2-min lizard each side 3-min seated straddle  

WOD – 022217

1. 2 sets tabata (1-min each movement) air squat push ups hollow body superman 2. 2 sets : 5 high pull 5 muscle clean 5 clean drop 5 hang power clean stretch 3. complete the following : (15-min) hang power clean – 3 x 3 @ 70-80% chest to bar 3 x 2 strict + 3 kipping emom (12-min) 5 hang power clean (115/75) + 5 chest to bar

WOD – 022117

1. 1 sets : 10 reverse lunges 10 kossak 15 air squats stretch 2. back squat : 1 x 10 : empty bar + stretch 2 @ 60% 2 @ 70% 3 x 2 @ 75% for time (20-min) 27 – 21 – 15 – 9 t2b front squat (115/75) burpees over bar

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WOD – 021817

1. warm up : 10 reverse lunges 10 kossak 10 push ups stretch 2 x 5 : high pull muscle clean front squat clean drop (1/2) hang power clean stretch 2. hang power clean : 5 – 5 – 3 – 2 – 2 pause in catch & balance 2 rounds w/ a partner 21 – 15 – 9 hang power clean (135/95) box jump over (24/20) chest to bar alternate each movement p1: 21 hang power clean p2: 21 box jumps over p1 : 21 Continue reading →