WOD ARCHIVE

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WOD 12/10/18

A2: Ski - 2 Minutes @50-90% Sustainable Pace; Rest 60 Seconds B: 2 Minutes Max Rounds of: 8 BallSlam (20/15#) 4 Each Alternating D.B. Power Snatch (50/35#) C: 5 Minute AMRAP of: 12 M.B. Clean (20#/14#) 18/15…

WOD 12/09/18

A2:3 Rounds of: 30 Seconds Max Reps Double Unders 15 Banded Row @2121 10 Goblet Squat @21X1 (24/16Kg) 10 USSR K.B. Swing B: Snatch Push Press (8 Minutes To A Heavy 5 + 5/5@90%) Snatch Grip Push Press (BTN)= C:…

WOD 12/08/18

A2: 6 Minute AMRAP of: 20 Seconds Max Reps Jingle Jangles 5 No Jump Burpee 5 WallBall (20#/14#-Max Height) 5 Deck Squat B2: Partner WOD 12/08/18= 5 RFT of: 7 Front Squat (155/115#) 14 C2B Pull Up 21 Calorie…

WOD 12/07/18

A2: 3 RFQ of: 150M Row (5/3) 15 Banded Pull Apart @2121 10 RNT OHS @2121 5 Power Snatch (45/35#) 5 Kang Squat @3131 B: Muscle Snatch (8-12 Minutes To A Heavy 5 + 5@90%) Build up heavy without missing + 5 @90%; Rest…

WOD 12/06/18

A2: Metcon (3 Rounds for reps) 3 RFQ of: 15/12 Calorie Ski (8/5)/ 1 WallWalk/ 5 Wall Facing Scap Handstand Push Up/ 5 Each Wall Facing Shoulder Taps/ 5 Each Lateral Box Step Up (30/24")/ 5 Each Pistol Negative B: Handstand…

12/03/18

A2: 3 Rounds of: 45 Seconds Ski Distance (5/3) 3 Snatch Pull (45/35#) 3 BTK HP Sn 5 Kang Squat 30 Seconds Ring FLR B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%) **From Below The Knee C:…

WOD 12/02/18

A2: 6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 12 USSR K.B. Swing (24/16Kg) 1 WallWalk 5 Each Alternating Wall Facing Handstand Hip Tap 3 Depth Drop (24/20") Minimum prerequisite for Depth Drop is a Back Squat of 100% BW= if you…

WOD 12/01/18

A2: 6 Minute AMRAP of: 100M Jog 100M Sprint 15 Air Squat 10 Ring Row 1 WallWalk Jog @80% Sustain Sprint @90% Hard Pace B: Partner WOD #1 (12/01/18)= 30 Minute AMRAP of: 1K Partner Row (5/3) 20 HSPU 30 USA K.B.…

WOD 11/30/18

A2: 3 RFQ of: 10/8 Calorie Ski (8/5) 1 Kick Up To Handstand 20 Seconds Handstand Hold 3 Kipping HSPU 1 Handstand Negative (5 Seconds down) A3: Handstand Walk (7 Minutes Max TUT) B1: Power Clean (6 Minutes…

WOD 11/29/18

A2: Row 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 20 Seconds Row Sprint @90-95% Very Hard Pace (Not Sustaiinable) EOMOM X 4 Rounds B: Snatch (3 EMOM X 10 Minutes) C: Clean (3 EMOM X 10 Minutes) D:…

WOD 11/28/18

A2: 6 Minute AMRAP of: 10/8 Ring Push Up 250M Row (5/3)/ 10 Ring Row 150/100M Ski (5/3) B: Split Jerk (1/1/1 @90%) **From The Rack C: Bench Press (1/1/1@90%) D: Weighted Pull-ups (1/1/1…

WOD 11/27/18

A2: 400M Run For Time **Use a 20/14# M.B. A3: 3 RFQ of: 1 WallWalk 5 Each Alternating Handstand Hip Taps 1 HS Negative (5 Seconds down) 10 Each OH Lunge (45/25#) B2: 4 RFT of: 12/10 HSPU 20/15 Calorie…

WOD 11/26/18

A2: 3 Rounds of: 250/200M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5-10 Rower Pike Up B: 1 Snatch + 2 OHS (3 Sets of 1 + 2 @90%) C: Clean and Jerk (3 Sets…

WOD 11/25/18

A2: 2 RFQ of: 15 Banded Face Pull 5 Kipping Swing 3 Kipping C2B 20 Second Active Hang 3 Kipping Dip 10 Seconds Support Hold B: Bar Muscle-ups (2 X Max Unbroken) 2 Sets of Max UB Reps @10X1; 60-120 Seconds rest between…

WOD 11/24/18

A2: Junk Yard Dogs (5-6 Minutes Max Reps) B - Partner WOD 20 Minute AMRAP of: 10 T2B 6 Each Alternating D.B. Hang Power Clean + Jerk (50/35#)/ 14/12 Calorie Row (8/5) In teams of 2/Both partners working at a time/While…

WOD 11/20/18

A2: 3 RFQ of: 250/200M Ski (5/3) 1 WallWalk 10 Second Handstand Hold 5 HRPU 5/3 Strict Chin Up 10 Second Hang B: Bench Press (12 Minutes To A Challenging Single + 1/1@90%) C: Weighted Pull-ups (8-10 Minutes…

WOD 11/18/18

A2: 6 Minute AMRAP of: 5 Burpee 5 Pull Up 10 Calorie Ski 50' M.B. Pec Walk (20/14#) B: Bench Press (3 @80/85/90/90%) **Use an Axle (25#) C1: 2 Bench D.B. Plank Row  - 9 Each X 4 Sets Superset with…
CrossFit 718 / Industry City

WOD 11/17/18

A2: Ring Around The PVC B1:3 RFQ of: 50M Ski (5/3) 5 Air Squat 5 USSR K.B. Swing 1-3 Ring Dip 5 HRPU B2: Partner WOD- 30 Minute AMRAP of: 450/400M Ski (5/3) 21 Air Squat 15 USSR K.B.…

WOD 11/16/18

A2:3 RFQ of: 3 Strict Pull Up 3 Kipping Swing 3 Scap Pull Up 10 Second Hang 100M Ski (5/3) 3 Strict Ring Dip B: Bar Muscle-ups (2 X 90%) C: Squat Clean Thruster - Build  To A Heavy Triple in 6:00 D2:…

WOD 11/15/18

A2: 3 Rounds of: 250M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5 T2B B: Snatch (3@80/85/90%) C: Clean and Jerk (3@80/85/90%) D: Sumo Deadlift…

WOD 11/14/18

A2: 6 Minute AMRAP of: 15 Air Squat 12  T2B 9 Calorie Row (8/5) 6 Burpees 3 Strict Chin Up B: Bench Press (12 Minutes To A Challenging Triple) **Use an Axle (25#) C: Chest Supported Row (5/3/1/5/3/1) D1…