Work Out of the Day

WOD 04/05/17

A1: 2-3 RFQ of: 5-10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning A2: 500M Row   C: Against a 4 Minute Clock- 12/9/6 RFT of: Power Snatch Kipping HSPU   C: EMOM 24 of: Minute 1- 12 UB WallBall (20#-10'/14#-9') Minute…

WOD 04/04/17

A1: Air Bike - 90 Seconds A2: Air Bike 20 Seconds Sprint x 4 Rounds @95% Very Hard Pace; 3.5 Minutes Row/Ski/Bike/Walk @50% Between Sprints B: Power Clean - 8/8/8 Building up a little heavier each round (build heavy but no misses); Rest…

WOD 04/03/17

A1: 3 RFQ of: 100M Row (3/1) 15 Second Passive Hang 2 WallWalk 5 Strict Knees To Elbow A2: Against a 5 Minute Clock: 50 Double Unders 21 Burpee 15 Strict Chin Up 10/8 Calorie Bike B1: Shoulder Press - 12 Minutes To A Heavy Set of…

WOD 04/02/17

A1: Air Bike 90 Seconds @80-90% A2: 20 Seconds Air Bike Sprint x 4 @100% Very Hard Pace  + Between Rounds= ;Rest 60 Seconds + 3 Minute AMRAP of: 10 OH Each Walking Lunges (45/25#)/10 HRPU; 60 Seconds Rest Score for each round= #…

WOD 04/01/17

A1: 6 Minutes of: Partner Air Bike In teams of 2/partition as needed/accumulate max calories in 5 minutes. A2: 2 RFQ of: 4 WallWalk 5 Strict Pull Up 20 Banded Pull Apart 10 PVC Pass Through 5 Burpees B: Handstand Push-ups -  10…

WOD 03/31/17

A2: Air Bike - 3 Minutes ; 90 Seconds Rest. A3: For Quality- 50 Banded Pull Apart 50 Seated Banded Ham Curl 50 Seated Banded Row B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch Use 45/35/15#/PVC   B2: 10…

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…