Category: WOD

WOD – 030119

1. warm up

  • 2-min double under practice
  • 5 scap pull ups
  • 10 kips
  • 5 strict pull ups
  • 10 single arm DB thrusters

2. back squat : 15 @ 85-90%

  • build to working weight then accumulate 15 reps at 85-90%

for ·

WOD – 022819

1. warm up

  • 3-min row @ 26-28 s/m
  • 10 good morning
  • :30 handstand hold
  • stretch
  • 10 deadlift
  • 5 push press
  • 5 push jerks

2. 15-min to build to a heavy set of : (off rack)

  • 1 push press + 1
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WOD – 022719

1. warm up

  • 2-min bike
  • 10 kips
  • 5 strict pull ups

2. cleans

  • 2 – 3 sets build to working weight
  • 6 sets : e2mom
    • 1 hang clean (bologna) + 1 clean (off floor) @ 75 – 80 %
  • NOT
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WOD – 022619

1. warm up

  • 10 reverse lunges
  • 10 push up w/ shoulder taps
  • :60 plank (on hands)
  • :30 side plank (each side)

2. front squat : 5 x 2 @ 90-95%

4 rounds : every 4 -min complete

  • 14 t2b
  • 12
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WOD – 022519

1. warm up

  • 2-mn double under practice
  • 10 passthroughs + ohs
  • 10 kossak
  • stretch

2. snatch

  • 2-3 warm up sets, practice holding hook grip
  • 5 x 2 : “touch n go” @ 70-75%

for time (16-min)

100 double unders

  • 21-15-9
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WOD – 022419

5 rounds

“Tabata” (2 sets at each)

  1. Plate ground to oh
  2. assualt bike
  3. strict pull up
  4. push ups
  5. toes to post
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WOD – 022219

CrossFit Games Open 19.1 will be programmed Saturday, if you cannot attend speak with one of your coaches.

1. warm up

  • 10 push up w/shoulder taps
  • shoulder mobility
  • 10 box jumps (step down, soft landing *ninja skills*)
  • stretch

2. complete ·

WOD – 022119

1. warm up

  • 2-min bike
  • 10 cossak
  • 10 reverse lunges
  • :20 ring stabilization @ top/bottom
  • 10 ring rows w/false grip
  • stretch

2. back squat : 20 @ 80-85%

*build to working weight, then accumulate 20 reps @ 80-85%*

12-min amrap·

WOD – 022019

1. warm up

  • 10 passthroughs + ohs
  • 10 push up w/ shoulder taps
  • :60 plank (on hands)
  • :30 side plank (each side)
  • puppy dog w/lat stretch

2. push jerk : 5 x 3 (increasing weight)

  • *3-4 warm up sets
  • during
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