Category

WOD

4.19.19- Friday

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Today’s CrossFit Workout

Conditioning

  • 5 Rounds
    • 1 – Wall Balls
      2 – Power Snatches (75/55#)
      3 – Box Jumps (24/20″)
      4 – Situps
      5 – Cal Ski
      6 – REST

Today’s CrossFit LITE Workout

  • 5 Rounds
    • 1 – Wall Balls
      2 – KB SDHP
      3 – Box Jumps or Step Ups
      4 – Situps
      5 – Cal Ski
      6 – REST

4.18.19- Thursday

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Today’s CrossFit Workout

Strength

  • 1 Rep Max Power Clean and Jerk

Conditioning

  • 3 Rounds for Time:
    • 10 Clean and Jerks (135/95#)
    • 15 Toes to Bar

Today’s CrossFit LITE Workout

  • 25 Minutes:
    • 8R/8L Single Leg Deadlift
      8R/8L DB Bench Press
      8R/8L Split Squat
      8R/8L Renegade Row
      :40 Plank (any variation)

4.17.19- Wednesday

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Today’s CrossFit Workout

Conditioning

  • 2:30 on, 2:30 off x 5
    • 25/20 Cal Row
      25′ HS Walk
      Max Sandbag over Shoulder w/ remaining time

Today’s CrossFit LITE Workout

  • 2:30 on, 2:30 off x 5
    • 20/16 Cal Row
      25′ Plate Push
      Max Sandbag over Shoulder w/ remaining time

AFTER PARTY (All Programs)

  • 3 Rounds:
    • 1:00 Sandbag Hold
      1:00 Rest

 

 

4.15.19- Monday

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Today’s CrossFit Workout

Gymnastics

  • 4 Rounds
    • 5 Strict Pullups
      5 Strict Dips
      :10 Hollow + :10 Arch

Conditioning

  • 100-80-60-40-20
    • Double Unders
      50-40-30-20-10
      KB Swings (53/35#)
      25-20-15-10-5
      Assault Bike
      5-4-3-2-1
      Ring Muscle Ups


Today’s CrossFit LITE Workout

Gymnastics

  • 4 Rounds
    10 Ring Rows
    5 Ring Dips
    :10 Hollow + :10 Arch

Conditioning

  • For Time
    • 100-80-60-40-20
      Double Unders
      50-40-30-20-10
      KB Swings (53/35#)
      25-20-15-10-5
      Assault Bike

4.12.19- Flex Friday

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Today’s Workout (ALL Programs)

Strength

  • 3-4 Rounds (not for time)
    • 10 Dual KB/DB Deadlifts
      100′ Farmer Carry
      10 Bench Press (BW, 60%)
      :20 L-Hang or L-Sit

Conditioning

  • AMRAP4- Teams of 3-5
    • Max Distance Sled Push/Pull

Athletes will push the sled 50′ then pull it 50′ back to their teammates.

 

4.11.19- Thursday

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Today’s CROSSFIT Workout

Strength

  • 5×3 Overhead Squats

Conditioning

  • 3 Rounds for Time:
    • 2 Rope Climbs (CRX Legless)
    • 20 Alt DB Snatches (50/35#) (CRX 60/40#)

CrossFit LITE

  • 10 Rounds for Time:
    • 10 Alt DB Snatches
    • 10 V-Ups
    • 1 Rope Climb

4.10.19- Wednesday

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Today’s Workout (All Programs!)

Conditioning

  • 2 Rounds:
    • 25/20 Cal Assault Bike
      500m Run
      – Rest 3 Minutes

      20/16 Cal Assault Bike
      400m Run
      – Rest 3 Minutes

      10/8 Cal Assault Bike
      200m Run
      – Rest 3 Minutes

4.9.19- Tuesday

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Today’s CrossFit Workout

Strength

  • EMOM10:
    • Odd- 3 Strict HSPU (add deficit if capable)
    • Even- 3 Strict CTB Pull Ups (add weight if capable)

Conditioning

  • 3 Rounds For Time:
    • 400m Row
    • 21 Dual DB Push Press (2×50#/2×35#)
    • 15 Burpees
    • 9 Bar Muscle Ups

CROSSFIT LITE

  • 3 Rounds
    • 50 Air Squats
      21 Push Presses
      15 Burpees
      9 Ring Rows + 9 Dips

After Party

  • 3 Rounds:
    • 1 Minute Plank
      1 Minute Rest

4.8.19- Monday

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Today’s CrossFit Workout

Strength

  • 1 Rep Max BACK SQUAT!

Conditioning

  • AMRAP8
    • 50-40-30-20-10
      Unbroken Double Unders
      5-4-3-2-1
      Unbroken Hang Squat Cleans

RX: 185/125#
CRX: 225/155#
*If a set is broken, start that set over.

CROSSFIT LITE

  • AMRAP25
    • 1k Run, Row, or Ski
      50 Double Unders
      50 Situps