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WOD 8.12.17

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“The best pace is a suicide pace and today is a good day to die.” ~Prefontaine

Function:
A. Chin Up
5 x 10-20 seconds, rest 1 minute

Fitness:
A. Strict Pull Up
4 AMRAP sets, rest 1 minute

Performance:
A. Weighted Strict Pull-up
4 x 6-10, rest 1 minute

Conditioning: For time

21-15-9:
Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
Box Jumps (20/16, 24/20, 24/20

right into,

9-15-21:
Burpees
Cals on the rower or bike

*18 minute time cap

WOD 8.11.17

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“The best pace is a suicide pace and today is a good day to die.” ~Prefontaine

All Levels:
A. Romanian Deadlift
4 x 10 @3210, rest 2 minutes

Function & Fitness:
B. Kettlebell suitcase Deadlift
4 x 10 per side, rest 30-60 seconds between sides

Performance:
B. Barbell Suitcase Deadlift
4 x 10 per side, rest 30-60 seconds between sides

Conditioning: 12 min AMRAP
100m run or 150m row or 0.2 mile bike
2 Ring Muscle ups (8 Banded Pull-ups, 5 Chest to Bar Pull-ups)
Max rep unbroken Front squats taken from the floor (95/65, 135/95, 185/135)

WOD 8.10.17

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“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.” ~Booker T. Washington

Function:
A1. Dumbbell Strict Press
4 x 10 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 10 with a 4 second hold at the top

Fitness:
A1. Strict Press
4 x 10 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 10 with a 4 second hold at the top

Performance:
A1. Push Press
3 x 10, rest 1 minute

A2. Dumbbell Strict Press
3 x 10 @3010, rest 1 minute

A3. Supinated Barbell Bent Over Row
3 x 10, rest 1 minute

Conditioning:
10 second sprint on AB or running
Rest 2:30 x 3-4

WOD 8.9.17

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“Don’t be surprised by the results you didn’t get from the work you didn’t do.”  ~Unknown

CrossFit Rx

Function:
Front Squats
12, 10, 8, 12, 10 8 @3010, rest 1 minute

Fitness & Performance:
Front Squats
10, 8, 6, 10, 8, 6 @3010, rest 1 minute

Conditioning:
4 rounds for time

8 Alternating DB Snatches (20/10, 35/20, 50/35)
12 Box Jump Overs (20/16, 24/20, 30/24)

* 12 minute time cap

WOD 8.8.17

WOD 8.8.17

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“The results you achieve will be in direct proportion to the effort you apply.” ~ Denis Waitley

CrossFit Rx

All Levels:
22 Minute AMRAP
5 Wall Balls (14/10, 20/14, 30/20)
200m run or 250m row or 0.4 mile bike
5 Pull-ups (function= banded pull-ups)
5 Power Snatches (45/35, 65/45, 95/65)
200m run or 250m row or 0.4 mile bike
15 abmat sit-ups (all levels)

WOD 8.7.17

WOD 8.7.17

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“Patience, persistence, and perspiration make an unbeatable combination for success.” ~  Napoleon Hill

CrossFit Rx

Function:
Clean Pull + Hang Power Clean + Push Press
4-5 x 2 + 3 + 1, rest as needed

Fitness & Performance:
Clean and Jerk
3 cleans + 1 jerk @60% x 1 set
3 + 1 @65% x 1 set
3 + 1 @70% x 2 sets
2 + 1 @75% x 2 sets
Rest as needed between sets

Conditioning:
For time
21-15-9:
Deadlifts (135/95, 185/135/225/155)
Handstand Push-ups (Pike Push-ups, Regular push-ups)

WOD 8.5.17

WOD 8.5.17

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“Your Fitness is 100% MENTAL!  Your body WON’T GO where your MIND doesn’t PUSH IT!” ~ Unknown

CrossFit Rx

All Levels:
A. Conventional Deadlift
Build to a heavy set of 10 reps
B. Dumbbell Single Leg Romanian Deadlift
3 x 10 per leg @3010, rest 1-2 minutes

Conditioning:

For Time
30-20-10:
Bench Press (65/45, 95/65, 135/95)
Cals on rower or bike

*12 minute time cap

 

WOD 8.4.17

WOD 8.4.17

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“Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.”  ~  Bob Riley

CrossFit Rx

Function:
A1. Back Squat
15, 12, 10, 8 @3010, rest 1 minute
A2. Chin up Hold
4 x 10-20 seconds, rest 1 minute

Fitness:
A1.  Back Squat
12, 10, 8, 6 @3010, rest 1 minute
A2. Chin ups
4 AMRAP sets, rest 1 minute

Performance:
A1. Back Squat
12, 10, 8, 6 @3010, rest 1 minute
A2. Weighted Chin ups
4 x 6-10, rest 1 minute

Conditioning:
5 Minute AMRAP
Bar Facing Burpees

WOD 8.3.17

WOD 8.3.17

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Consistent action creates consistent results.” ~ Christine Kane

CrossFit Rx

Function:
A1. Bench Press
15, 12, 10, 8 @3010, rest 1 minute
A2. Hollow Tucks
4 x 15, rest 1 minute

Fitness & Performance:
A1. Bench Press
12, 10, 8, 6 @3010, rest 1 minute
A2. Ab roll outs with barbell
4 x 15, rest 1 minute

Conditioning:
12 Minute EMOM
Minute 1: 14/10 cals on the bike or the rower
Minute 2: 3 rope climbs or rope lowers