Work Out of the Day

WOD 03/30/17

A2: 3 RFQ of: 3 Inch Worm 8 Each Lateral Box Step Up (20/18") 15 Hollow Rock 15 SuperMan Rock A3: 3 RFQ of: 6 Each Alternating OH D.B. Lunges (45/25#X2) 7 D.B. Thruster 8 Each Renegade Row B: 10 Minutes of Skill Work: Today…

WOD 03/29/17

A: 5 RFT of: 5 Strict Chin Up 6 Strict Ring Dip 7 Box Jump Over (30/24") ; 2 Minutes Rest Before B. B: Push Press - 3 @80% EMOM 7 5 Minutes To WU + % of 2RM C: Hang Power Clean (3 @80% EMOM 7) 5 Minutes To WU + % of 3RM D: Juicy Squat:…

WOD 03/25/17

A1: 2K Partner Row In Teams of 2/With only 1 partner working at a time/Partition as needed. Damper 5/3 A2: 5 Minute AMRAP of: 5 Burpees 10 Goblet Squat (24/16Kg) 15 Sit Up B: 5 RFQ of: 6 Each D.B. Step Up 6 Each Seated D.B. Press 8…

WOD 03/24/17

A2: 2 RFQ of: 15 Banded Pull Apart 20 Seated Banded Row 20 Banded Good Morning B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch @ Easy Pace; Rest as needed. Use 45/35/15#/PVC   B2: Hang Power Snatch…

WOD 03/23/17

A2: 3 RFQ of: 3 Inch Worm 5 Each Groiner 15 Tuck Up 20 Banded Good Morning A3: 3 RFQ of: 6 Each Alternating OH D.B. Lunges (45/25#X2) 7 D.B. Thruster 8 Each Renegade Row B: 10 Minutes of Skill Work: Handstand Walk/Kipping: Pull…

WOD 03/22/17

A1: 3 Minute AMRAP of: 5 D.B. HPC (45/25#X2) 4 D.B. Front Squat 3 D.B. Push Press A2: 1K Row Damper 5/3 B: Hang Power Clean + Push Jerk + 1 Jerk - 15 Minutes To A Max For The Complex Build up heavy without any misses + 1/1@90%;…

WOD 03/21/17

A2: Tabata- BallSlam @20/15# A3: 5 Minute AMRPAP of: 5 Each Alternating D.B. Step Up (45/25#X2 + 20/18") 6 Each D.B. Push Press 7 Each D.B. Renegade Row B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols Use this time…

WOD 03/19/17

A2: Tabata- BallSlam A3: 3 Minute AMRAP of: D.B. Burpee Box Over B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing…

WOD 03/18/17

A1: 800M Indigenous Peoples Run A2: 4 Minute AMRAP of: 5 Push Up 5 K2E 5 Each Alternating Jumping Lunges 15 Air Squat B: 5 RFQ of: 6 Each RFESS 6 Each Seated D.B. Press 8 Each K.B. Single Leg RDL 8 Each D.B. Plank Row @ Heavy…

WOD 03/17/17

A2: Air Bike - 3 Minutes A3: 3 RFQ of: 15 Banded Pull Apart 10 Hollow Rock 10 Banded Good Morning 10 Superman Rock B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch B2: Hang Power Snatch - 3 EMOM X 5…

WOD 03/16/17

A2: 3 RFQ of: 3 Inch Worm 5 Each Groiner 15 Tuck Up 20 Banded Good Morning B: 10-15 Minutes of Skill Work: Handstand Walk/Kipping: Pull Ups/TTB/DU's Use this time constructively, choose your biggest weakness and work on it. C: 5…

WOD 03/15/17

A: 6 Minute Ascending Ladder of: 1 Strict Pull Up 1 Strict Dip 1 Strict T2B 2 Strict Pull Up 2 Strict Dip 2 Strict T2B 3 Strict... Continue adding 1 rep to each strict movement for 6 Minutes at a moderately easy pace. B: Hang Power…

WOD 03/14/17

A2: Against A 3 Minute Clock: 20 D.B. Thruster (HBD) Max BallSlam (20/15#) in time remaining. A3: 2 RFQ of: 5 Each Alternating Clean Grip OH Lunge 5 Squat Jerk 5 Kang Squat  - 5 Minute Cap B: 10-15 Minutes of Skill Work: Kipping:…

WOD 03/13/17

B: Snatch - 1 EMOM x 10 5 Minutes TO WU + Building up EMOM to roughly 85-95% of 1Rm. C1: 3 Sets of: 35 Double Unders 1-5 C2B 1 Snatch @ Opening Weight @Same pace you intend on using for 17.3; 3-5 Minutes Rest Before C2. C2: CrossFit…

WOD 03/12/17

A2: Tabata Lateral Ball Slam A3: 3 Minute AMRPAP of: D.B. Burpee Box Over B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols Use this time constructively, choose your biggest weakness and work on it. Remember to go nice…

WOD 03/11/17

A: Tabata Double Unders B: Rope Climb - 1 Every 2 minutes X 5 Control your descent until your feet have touched the floor. C: 4 RFQ of: 8 Each D.B. Step Up 8 D.B. Thruster 12 Each D.B. Plank Row Build each round; Rest as needed. D: Partner…

WOD 03/10/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)3 Minutes of: Overhead Mobility= https://www.youtube.com/watch?v=HgEgIGE2ZI8A2: Metcon (3 Rounds for reps)3 RFQ of: 10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning@Easy pace…

WOD 03/09/17

A2: 3 RFQ of: 3 Inch Worm 5 Each Groiner 15 Tuck Up 20 Banded Good Morning B: 10-15 Minutes of Skill Work: Handstand Walk/Kipping: Pull Ups/TTB/DU's Use this time constructively, choose your biggest weakness and work on it. C: 4…

WOD 03/08/17

 A1: 1K Row For Time Rest 3 Minutes Before A2. A2: 4 Minute AMRAP of: 5 Strict Pull Up 10 Push Up 15 Air Squat B: Push Press - 2 @ 80% EMOM X 10 Minutes % of 2RM C: EMOM 18 of: Minute 1- 5 HPC Minute 2- 5-10 HSPU Minute 3- 5-10…

WOD 03/07/17

A: 3 Rounds of: 5 HRPU 5 Strict Chin Up 10 Each Alternating Box Step Ups B: 5 RFQ of: 2 Each TGU (24/16Kg) 5-10 Strict Dip 9 Each Alternating Pistol @Easy pace; 60 Seconds Rest Between Rounds. For TGU scale weight as needed. For…

WOD 03/05/17

A2: 3 Minute AMRAP of: 10 BallSlam (20/15#) 5 Burpee A3: 2 RFQ of: 5 Ring Row 3 Inch Worm 5 Strict T2B 5 Each D.B. Power Snatch (50/35#) - 5 Minute Cap B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols Use this…