Month: December 2021

CrossFit WOD, January 5, 2019

Reverse 4Warm-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)3 Cycles of1 minute max Calorie Row1 minute max Calorie Ski1 minute max Alternating Single Unders1 minute Reverse Sled Drag 4×45/3×45*rest 2 minutes between cycles1 person at each station, rotate stations every minute taking over where …

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CrossFit WOD, January 4, 2019

Doorbell Hang OutsInspiration”You Don’t Have To Be Great To Start, But You Have To Start To Be Great.”-Zig ZiglarWarm-upWarm-upI. Heartrate:Dynamic II. Specific: 7 minutes at easy pace100ft DB OH Carry (50 right/50 left)5 Box Jumps III. Skill/Strength:7 minutes to practice the complex:3 Hang Power Snatch + 3 Single Arm OHS(perform on both sides)MetconMetcon (Time)5 rounds …

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CrossFit WOD, January 3, 2019

Split Jerk x3Inspiration”Today’s Accomplishments Were Yesterday’s Impossibilities.”-Robert H. SchullerWarm-upWarm-upI. Heartrate:Game Day II. Specific:mark your catch position footwork then 2 rounds of10 jump lands (stand then land in split position)10 Presses from catch position (split)10 Split Jerks*1st round w PVC2nd round w empty barbell III. Skill/Strength:begin warming up and dialing in technique with light weightWeightliftingSplit Jerk …

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CrossFit WOD, January 2, 2018

Jet FuelInspiration”I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.”-Michael PhelpsWarm-upWarm-upI. Heartrate: 3 Rounds30 seconds of Jump Rope (any)20 seconds Dip Support10 second L-sit II. Specific:review SDHP then build to a moderate 3 rep SDHP III. Skill/Strength:Pull-up testerPullup tester:a. 3/1 Strict Pullup, if …

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