Month: November 2021

CrossFit WOD, December 22, 2018

Tickle TickleWarm-upGeneral Warmup1 length-punt kicks-foot grabs-high knees-butt kicks-carioca (and back)– duck walk-inchworms-spiderman Skill: Practice movements in WODMetconMetcon (AMRAP – Reps)In teams of 23 Rounds3 minute max Calorie Bike3 minute max Burpee Box Overs (may step) 24/203 minute max KB Lunges 35s/26s3 minute rest between rounds1 person works, 1 person rests. switch as needed.Metcon (AMRAP – …

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CrossFit WOD, December 21, 2018

Snatch EMOMInspiration”The real value of setting goals is not the recognition or reward, it’s the person we become by finding the discipline, courage, and commitment to achieve them.”-AnonymousWarm-upWarm-upI. Heartrate:Dynamic II. Specific: 2 Rounds w barbell5 Snatch High Pulls5 Pocket Snatch5 Hang Snatch (hang to pocket)5 Snatch (mid-shin to hang to pocket)5 OHS III. Skill/Strength:take 2-3 …

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CrossFit WOD, December 20, 2018

Singer SongwriterInspiration”Commitment is what transforms a promise into a reality.”-Abraham LincolnWarm-upWarm-upI. Heartrate:Game Day II. Specific:A) Muscle-up progressions: low ring and jumpingB) GHD Sit-up reviewMetconMetcon (AMRAP – Reps)30 minutes to find a 2 rep max Axle Bar Deadlift (or Fat Grips)*after every set perform the following:1-3 Ring Muscle-ups/1 low ring progression then 1-3 of highest pullup …

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CrossFit WOD, December 19, 2018

Fronts For ThreeInspiration”Motivation is what gets you started. Commitment is what keeps you going.”-Jim RohnWarm-upWarm-upI. Heartrate:Dynamic II. Specific: 2 Rounds5 Goblet Squats 3 second decent 2 seconds in bottom6 Reverse Lunges (may add weight)5 Seated Box Jumps III. Skill/Strength:Front Rack stretch (barbell behind head)then begin warming Front Squats to starting weightex) 3@55%/ 3@65%/ 3@75%/ 3@85%/3@90-92% …

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CrossFit WOD, December 18, 2018

Go N HoldInspiration”Without commitment you cannot have depth in anything.”-Neil StraussWarm-upWarm-upI. Heartrate:12/10 Calories Row12/10 Calories Bike12/10 Calories Ski II. Specific: 5-7 minutes of practiceSandbag CleansMetconMetcon (Time)Complete for time w partner:2k Row *partner hold sandbag bearhug 100/70(kb goblet)2k Ski *partner holds OH hold 45/253 mile Bike *partner holds farmers hold 53s/35s **switch as needed but if …

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CrossFit WOD, December 17, 2018

CindyInspirationWarm-upWarm-upI. Heartrate: 3 Rounds12/10 Calories10 second Push-up hold top10 second Push-up hold bottom5 slow eccentric Jump Squats II. Skill: Pull-up TesterSkillPull-up testerPullup tester:a. 3/1 Strict Pullup, if so move to b.-if not perform 3×5 banded or 10 ring rows.b. 7/5 Kipping Pullups, if so move to c.-if not perform 3x 3-5 repsc. 7/5 C2B, if …

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CrossFit WOD, December 14, 2018

Left Then RightInspiration”I welcome you to a community of people who have decided that easy will no longer suffice.”-Mark RippetoeWarm-upWarm-upI. Heartrate:Dynamic II. Skill:A. Dumbbell Snatch practiceB. Dumbbell OHS practice-“open up and squat”we will spent about 5 minutes on each skill today. practice the ohs with light weight to build technique and then add weight as …

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CrossFit WOD, December 13, 2018

SlapjackInspiration”Training is like moving a pile of dirt. Some days you use a shovel, some days you use a spoon but as long as you move some dirt, you’re headed in the right direction.”-John WelbournWarm-upWarm-upI. Heartrate:Game Day II. Specific:2 Rounds7 Push Press7 Burpees7 KneeTucks/K2E1 Rope ClimbMetconMetcon (Time)FIT2 Rounds25 Burpees25 Strict Knee Tucks25 Push Press 65/4525 …

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