WOD ARCHIVE

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WOD 08/28/18

A2: 200M Run + A3: 5 Rounds of- Every 2 Minutes: 5 Burpees AFAP 100M Sprint Every 2 Minutes @90% Hard Pace; Rest 3 Minutes Before B B1: Deficit Handstand Push-ups (3 X 70%) **To create deficit place hands…

WOD 08/27/18

A2: Complete as much as possible against a 5 Minute clock: 200M Jog 10 PVC Pass Through 5 BTN Snatch Grip Press 5 Overhead Squat 5 Snatch Balance 5 Snatch Max Banded Face Pull in any time remaining B: Snatch (12 Minutes…

WOD 08/26/18

A2: Air Bike - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A2: 4 Rounds of 20 Seconds Air BIke Sprints Row 60 Seconds @50% (5/3); Rest 30 Seconds between rounds + 3 Minutes Before B B: For Time: 200M Ski 30…

WOD 08/25/18

A2: 1 Mile Run:  For Time B: Partner WOD 5 RFT of: 500M Row (5/3) 80 Double Unders 40 Alternating  K.B. Front Racked Reverse Lunges (20/12KgX2) 20 Burpee Box Jump over (30/24") C: 2K Partner Ski For Time D: 6…

WOD 08/24/18

A2: 6 Minute AMRAP of: 150M Ski 1 Wallwalk 5 Each Alternating Handstand Hip Tap 3 Kipping Swing 3 Strict Pull Up 10 Banded Face Pull 10 Banded Pull Apart B: Push Jerk (3X3 @90%) C: Chest-To-Bar Pull-ups (3 X 70%) **Butterfly,…

WOD 08/23/18

A2: 3 Rounds X 30 Seconds Each of: Double Unders K.B. Taters USA K.B. Swing B: Clean - 3 @65/75/85/90%   %of 3RM C: Sumo Deadlift  - 3 @90/85/80/75%  % of 3RM D: 3 RFT of: 200M Farmer Carry (24/16KgX2) 15…

WOD 08/22/18

A2: 5 Minute AMRAP of: 3 WallBall (20#-10'/`4#-9') 30 Single Unders B: Thruster - 7 Minutes To A Challenging Triple C1: 2-3 Rounds Building Intensity of: 3 Thruster 5 Double Under/ 3 Thruster/ 5 Double…

WOD 08/21/18

A2: Air Bike 90 Seconds @50-90%; Take 90-120 Seconds before A3 to WU K.B. Push Press A3: 4 Rounds of: 10 Seconds Max Calorie Air Bike 6 Double K.B. Push Press (16/12KgX2) B1: Deficit Handstand Push-ups - 60% X…

WOD 08/20/18

A2: Row - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 3 Rounds of: 1500M Row B1: 2 RFQ of: 5 Power Snatch (45/35/15#) 5 Snatch Balance 5 OHS 3 Each Alternating OH Lunge B2: Snatch…

WOD 08/19/18

A1: Row 90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds A2: 20 Seconds Row Sprint - 4 Rounds B: 4 Rounds of: 90 Seconds Air Bike Sprint Stretch/Walk/Rest 60 Seconds C: 15/12/9 RFT of: Power Snatch…

WOD 08/18/18

A2: Ring Around The PVC B: Partner WOD 08/18/18= 4 Rounds of: 90 Seconds Max Calorie Ski (8/5); 30 Seconds Rest 90 Seconds Max Reps USA K.B. Swing (24/16Kg); 30 Seconds Rest 90 Seconds Max Reps WallBall (20#-10'/14#-9');…

WOD 08/17/18

A2: 2 RFQ of: 15/12 Calorie Row (8/5) 15 Ring Row 5 BTN Jerk 5 Shoulder Press @51X5 10 Hollow Rock 10 Superman Rock B: Shoulder Press - Build to A Heavy Triple C: Chest-To-Bar Pull-ups  - 4 X 60% **Butterfly,…

WOD 08/16/18

A2: 2 RFQ of: 150M Ski (5/3) 5 Each Alternating Lunges @21X1 5 Each Cossack Squat @2211 15 USSR K.B. Swing (2/1.5 Pood) 10/8 Calorie Air Bike B: Clean (12 Minutes To A Heavy Triple + 3@90%) C: Sumo Deadlift (12…

WOD 08/15/18

A2: 3 Rounds of: 1 Minute Bike Calories 15 Seconds Passive Hang 25' Walking Lunges (no weight B: Hang Power Snatch (2 @80/85/90%) C1: Not For Time: 2 Rounds of: 10' Walking Lunge 5 T2B 3 Power Clean + 2…

WOD 08/14/18

A2: 400M Run (Time) A3: 5 Rounds of: 10 Seconds Max Reps BallSlam (20/15#) 30' Sprint B1: Single Arm Push Press (8/8/8/8) Superset with B2 B2: Weighted Pull-ups (3/3/3/3) C: Bench Press…

WOD 08/13/18

A2: Row90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 3 Rounds of: 1200M Row Each 1200M Row should be as close as possible to  1:50-2:00 pace for Male athletes/2:00-2:10 Pace for Female athletes;…

WOD 08/12/18

A2: 400M Jog A3: Sprint 10 Seconds - 5 Rounds Each, For Max Distance Round 1 @85% Somewhat Hard Pace Round 2 @90% Hard Pace Round 3 @95% Very Hard Pace Round 4 @90% Hard Pace Round 5 @85% Somewhat Hard Pace; Rest 1:50 after…

WOD 08/11/18

A2: CrossFit Simon Says (Time) 6 Minutes having fun and paying attention to detail. 2 Burpees penalty for every mistake. B2: Partner WOD = AMRAP 15 of: 2 Rope Climb 20 Ring Push Up 20 Calorie Row 20 Each Alternating…

WOD 08/10/18

A2:2 Rounds of: 12/10 Calorie Ski (8/5)/ 5 Each D.B. Single Arm Thruster @20X1 (50/35#)/ 5 Strict Chin Up @21X1/ 10 Tuck Up/ 10 Banded Good Morning @31X1 B: Shoulder Press (8 Minutes To A 5Rm) C: Chest-To-Bar…

08/05/18

A2: Air Bike- 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 15 Seconds Air Bike Sprint (5 Rounds for calories) Active Recovery/Stretch/Walk/Rest 105 Seconds Between Rounds (1:45) B:3 Rounds of: 600M…

WOD 08/04/18

A2: 1 Mile Run For Time A3: Junk Yard Dogs (5X5 Each) B: 7 RFT of: 7 T2B/ 7 OHS (95/65#)/ 7 Box Jump (30/24") 5-6 Minutes WU + @80-90% Sustainable Pace; Rest 5 Minutes before C C: Partner WOD 1 3…