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WOD 12/07/17

A2: 3 Minute AMRAP of: 100M Row (5/3) 10 UB WallBall (20#-10'/14#-9') B: 3 RFQ of: 7 Weighted Dip @70% 20/18 Calorie Row (8/5); Rest as needed - 15 Minute Cap C: EMOM 10 of: Minute 1- 4 Push Press @70% @20X0 Minute 2- 1 Rope Climb…

WOD 12/06/17

  A2:5 Minute AMRAP of: 5/3 Chin Up 6 Burpee 7 HRPU 8 Squat Jump B: Handstand Walk (10 Minutes Max TUT) Accumulate max time under tension in 10 minutes or practice. C1: 40 Seconds Max Reps Power Snatch (75/45#) @90% Hard Pace…

WOD 12/05/17

  A2: 1 Mile Run For Time B: Clean - 5 EMOM X 6 % of Heavy Single From 11/22; Building From 60-70% X 6 Minutes Do not sacrifice speed or technique. Lower the intensity slightly if you start to fall apart. C1: Front Squat - 5/5/5/5/5 WU…

WOD 12/04/17

  A2:3 Minute AMRAP of: 6 Ring Row 5 WallBall (20#-10'/14#-9')/ 4 Jumping Squat 3 Burpee @90% Hardest Sustainable Pace; Rest 90 Seconds Before B B: Weighted Pull-ups - 4/4/4/4/4 @60-70% % of heavy single from 11/23 +@30X1; Rest…

WOD 12/03/17

A2: Row 90 Seconds Slow A3: 60 Seconds Row Sprint - 1 Rounds for distance B: 6 RFQ of: 4 Weighted Dip @21X1; 45 Seconds Rest 4-8 Pistol @2111; 45 Seconds Rest C:3 RFT of: 21 Push Up 200M Run 500M Recovery Row D: 3 RFT of: 5 D.B.…

WOD 12/02/17

A: Partner WOD 5 RFT of: 15 UB WallBall (20#-10'/14#-9') 12 DeadLift (225/135#) 9 Box Jump Over (24/20") In teams of 3/Only 1 Partner Working at a time/Each partner will take turns completing 1 full round/Continue until all 3 partners…

WOD 12/01/17

  A2: 3 Minute AMRAP of: 5 Each Alternating D.B.Power Snatch (50/35#) 8/5 Calorie Row or Bike 3 Minutes WU + @90% Hard Pace (not sustainable); Rest 3 Minutes B: Overhead Squat - 3 EMOM 10 Minutes 60-70% % of heavy single from…

WOD 11/30/17

A2: 1K Row For Time B1: 3 RFQ of: 10 Slow Banded Face Pull 5 Slow Strict Press 5 Single Arm Ring Row Slow controlled tempo. B2: Push Press - 6 Sets of 4 Reps @60% % of Heavy Single from 11/23/17  C: Weighted Pull-ups - 5X5 @60% 5…

WOD 11/29/17

  A2: Air Bike - 90 Seconds @ 50-90% Sustaianble Pace;  A3: 3 Rounds of: 10 Seconds Bike For Calories @100% Very Very Hard Pace; Rest 1:25 (85 seconds) Between Rounds B1:3 Minutes of: 1 Double K.B. Hang Power Clean (HBD) 1 Front…

WOD 11/28/17

  A2: 90 Second AMRAP of: 5 Thruster (45/35#) 15 Double Unders B1: 2 RFQ of: 20 Seated Banded Row 10 Strict Press (45/35/15#) 15 UB WallBall (20#-10'/14#-9') B2: Pause Clean + Pause Jerk - 5X5 Building C: Muscle-ups (5 X…

WOD 11/27/17

  A2: Row 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 40 Seconds Row Max Distance   B1: 2 RFQ of: 15 Banded Pull Apart 15 Banded Row 3 HPSn (pos 1) 3 HPSn (pos 2) 3 PSn B2: Power Snatch - 6/6/6 @60-70% 6…

WOD 11/26/17

  B2: Deficit Handstand Push-ups (Max Reps Unbroken) **Use 4 X 45/25# + an abmat to create the deficit.** 2 Attempts @ Max Unbroken Deficit HSPU @20X1; Rest as needed. C: Weighted Dip - Find A Challenging Single Max or sets accross;…

WOD 11/25/17

A: 2K Partner Row For In teams of 2/Switching every 200M @90% Sustainable Pace B: Partner WOD 5 RFT of: 30 Box Jump Step Down (24/20") 30 USSR K.B. Swing (2/1.5 Pood) 30 Calorie Air Bike 5 Burpees @ Top of EOMOM @80-90% Sustainable…

WOD 11/24/17

  B1: 3 Minute AMRAP of: 15 BallSlam (20/15#) 100M Row (5/3) B2: Snatch - Find A Challenging Single 15 Minutes To A Challenging Single; Rest as needed. C: Chest-To-Bar Pull-ups (Max Reps Unbroken) 3-5 Minutes To WU + 2 Rounds;…

WOD 11/23/17

  A2: 800M Indigenous Peoples Run For Time 20# Turkey (M.B.) Sustainable Pace No child left behind! B: Push Press - 15 Minutes To A Challenging Single  Rest as needed. C: Weighted Pull-ups - Find A Challenging Single Rest…

WOD 11/22/17

A2: Row 90 Seconds (Distance) @ Pace/Intensity/Distance @50-90% Sustainable Pace; Rest 90 Seconds A3: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance) @ Pace/Intensity ; Rest will vary. Damper 5/3 @100% Very…

WOD 11/21/17

A2: Cory (Time) For Time: 200 Double Unders @90% Hardest Sustainable Pace 90 Seconds To WU + @90% Hardest Sustainable Pace ; Rest 3 Minutes - 3 Minute Cap B: Clean and Jerk (Build To A Heavy Single) 18 Minutes To A Challenging…

WOD 11/20/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)3 Minutes of: Ankle Mobility= https://www.youtube.com/watch?v=xohvRYZONLk 3 Minutes of: Snatch Mobility= https://www.youtube.com/watch?v=HgEgIGE2ZI8 3 Minutes of: Bike Mobility= https://www.youtube.com/watch?v=PZNdCuLKh0oA2:…

WOD 11/19/17

B1: 3 RFQ of: 1 WallWalk 5 Each Alternating Handstand Shoulder Touches 15 Banded Pull Apart @ Easy pace with contolled tempos. B2: Deficit Handstand Push-ups - 10-45 Reps C1: 3 Position Clean + Jerk (1/1/1@90%) Pos 1, Pos 2, Pos…

WOD 11/18/17

A: Partner Warm Up Against an 8 Minute Clock- 18/15/12 RFT Each of: Burpee Box Jump Over (24/20") @80-90% Sustainable Pace/In Teams of 2/Only 1 Partner Working at a time/Score= Total Time to complete all reps ; Rest 5 Minutes before…

WOD 11/17/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)3 Minutes of: Snatch Mobility= https://www.youtube.com/watch?v=HgEgIGE2ZI8 3 Minutes of: Shoulder Mobility= https://www.youtube.com/watch?v=TuXxwQfBdu8&t=9s 3 Minutes of: Row Mobility= https://www.youtube.com/watch?v=yVUoTYCUq0IA2:…