Category

WOD

2.18.20- Wednesday

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Today’s CrossFit Workout

Strength

  • EMOM10
    • Odd: 3 TnG Deadlifts
      Even: 3 Weighted Pullups

Conditioning

  • “Helen”
    • 3 Rounds For Time:
      • 400m Run
      • 21 KB Swings (53/35#)
      • 12 Pull Ups

Today’s SWEAT Workout

  • AMRAP20
    • 400m Run
      10 Hang Power Cleans
      10 Burpees Over Bar

After Party

  • 3 Rounds
    • 1:00 Plank
      1:00 Rest

2.18.20- Tuesday

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Today’s CrossFit Workout

Strength

  • Weighted Ring Dip
    • 10-8-6-4-2
      • 5 Strict Toes to Bar between each set

Conditioning

  • AMRAP20
    • 15/12 Cal Assault Bike
      20 Alt. Push Press (2×50, 2×35#)
      25 Situps

Today’s SWEAT Workout

  • Tabata Tuesday:
    • Assault Bike
      Dual DB Alt. Push Press
      Air Squats
      Ring Rows
      Hollow Rocks

2.17.20- Monday

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Today’s CrossFit Workout

  • Every 10:00 x 3 Rounds
    • 1k Row
      30 DB Box Step Ups (50/24″, 35/20″)
      15 Power Cleans (135/95#)

Today’s SWEAT Workout

  • 10 Rounds:
    • 300m Row/Ski
      15 Pushups
      15 Situps

2.13.20- Thursday

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Today’s CrossFit Workout

Weightlifting

  • 15:00 to build to a heavy complex of the day
    • Power Clean + Front Squat + Hang Clean

Conditioning

  • 10-8-6-4-2
    • Power Cleans (115/75#)
      Front Rack Lunges

Rest 3:00

  • 2-4-6-8-10
    • Power Cleans
      Front Rack Lunges

CRX: 135/95#

Today’s SWEAT Workout

  • 4 Rounds:
    • 250m Row
      25 MB Cleans
      25 Strict Situps

2.11.20- Tuesday

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Today’s CrossFit Workout

Gymnastics

  • 4 Rounds (not for time)
    • 25′ HS Walk
      :15 L-Hang + 5 L-Hang Pullups

Conditioning

  • AMRAP12
    • DB Hang Snatch (reps EACH arm)
      Toes To Bar
      Strict HSPU

Ascending Ladder: 3, 6, 9, 12, 15 etc…
RX: 35/20#
CRX: 50/35#

Today’s SWEAT Workout

  • For Time:
    • 20-18-16-14-12-10-8-6-4-2
      SDHP
      2-4-6-8-10-12-14-16-18-20
      Burpees

*10 V-Ups after every round

2.10.20- Monday

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Today’s CrossFit Workout

Weightlifting

  • Every 2:00 x10
    • 3 Back Squats
      • Start at 65% and build

Conditioning

  • For Time:
    • 50 Deadlifts (225/155#)
      50 Box Jumps (24/20″)

Today’s SWEAT Workout

  • 3 Rounds
    • 100 Double Unders
      5R/5L Dual DB Alt Push Press
      5 Dual DB Front Squats
      4R/4L Dual DB Alt Push Press
      4 Dual DB Front Squats
      3R/3L Dual DB Alt Push Press
      3 Dual DB Front Squats
      2R/2L Dual DB Alt Push Press
      2 Dual DB Front Squats
      1R/1L Dual DB Alt Push Press
      1 Dual DB Front Squat