WOD Blog

Strength 5 x 3 Back Squat Set 1 @ 70% Set 2 @ 80% Set 3 @ 85% Set 4 @ 90% Set 5 @ 95% Conditioning Every :90 for 15 minutes (10 sets), complete the following: 12 Kb Swings (60#/44#) 12 Push-ups  

Team WOD In teams of three, complete 5 rounds each of: Max Burpees 100yd Farmer’s Carry Max Toes-2-Bars Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Strength 4 Sets: Clean  Grip Deadlift x 5 @ 7-9 RPE (building) Rest :45 Kb Floor Press x 10-12 @ 8 RPE Rest :90 Conditioning Complete for time: 15 Wall Balls (20#/14#) 12 Power Cleans (Elite 185#/123#, Rx’d 155#/103#, Int 135#/93#, Scaled ~65% Clean Max) 15 Wall Balls 9 Power Cleans 15 Wall Balls 6 …

Friday April 29th, 2016 Read More »

Midline Alternating Tabata – :20 on/:10 off by 8 rounds each Hollow Hold Arch Hold Conditioning “Nate” 20 minute AMRAP: 2 Muscle-Ups (sub 8 Chin-ups) 4 Handstand Push-ups (sub 8 Push-ups) 8 Kb Swings (70#/53#, 60#/44#, 53#/35#) “Nate” is a CrossFit Hero WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th …

Wednesday April 27th, 2016 Read More »

Olympic Every :90 complete 2 Snatches for 10 sets. Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double. Conditioning Complete the following for time: 800m Run 21-15-9: Burpee Box Jumps (24″/20″) Toes-2-Bar

Strength 5 x 5 Back Squat Set 1 @ 65% 3RM Set 2 @ 75% Set 3 @ 85% Set 4 @ 90% Set 5 @ 90+% Conditioning 10 minute AMRAP: 50 Double Unders 10 Front Squats (135#/93#)    

                      Partner WOD “Partner Fight Gone Bad” 3 rounds for Max Reps: 2 minutes Max Wall Balls (20#/14#) 2 minutes Max Kb Swings (53#/35#) 2 minutes Max Box Jumps (24″/20″) 2 minutes Max Push Press (75#/53#) 2 minutes Max Calorie Row *Only one partner may …

Saturday April 23rd, 2016 Read More »

Gymnastics/Skills 4 sets: :45 Handstand Hold Rest :45 :45 Hands and Feet Hollow Hold Rest :45 Conditioning “Isabel + Cindy” 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats *At the 5, 10, and 15 minute mark complete 10 Snatches (135#/93#) Score is total rounds + reps of “Cindy”

Strength/Accessory 4 sets: Bench Press x 5 @ 7-8 RPE Rest :30-:45 Russian KB Swing x 15-20 + Hollow Rock x 15-20 (No rest between) Rest :60-:90 WOD 21-15-9 for time: Deadlift (245#/163#) Box Jumps (30#/24#) *Finish with 100 Double Unders

Olympic Lifting Clean Complex 3 Position Clean (High hang + mid hang + Floor) + Jerk Perform one set every :90 for 8 sets – build to 9 RPE Conditioning  2 rounds – Each for time: 500m Row 25 Handstand Push-ups/Push-ups 400m Run 25 Toes-2-Bar/Knees-2-Chest Rest 5 minutes between each round