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WOD 05/07/19

A2: 400M Run @50-90% Sustainable Pace; Rest 90-120 Seconds A3: 4 Rounds of 40 Yard Dash (4 Rounds for time) Round 1 @85% Somewhat Hard Pace; Rest 90 Seconds/ Round 2 @90% Hard Pace; Rest 90 Seconds/ Round 3 @95%…

WOD 05/06/19

A2: 10/8/6 RFT of: Chest To Bar Pull Up Row Calories (8/5) Burpee Over Erg **RX+ = 20/14# Weighted Vest . B: Shoulder Press (2@70/80/3+90%) . C: 5 RFQ of: 5-10 Dip @21X1 5-10 Chin Up @21X1 5 Prone Hover…

WOD 05/04/19

A2: Tabata Lateral Ball Slam . B: Partner WOD 05/04/19= For Time: 10 WallBall (20#-10'/14#-9') 10 Calorie Ski (8/5) 20 WallBall 20 Calorie Ski 30 WallBall 30 Calorie Ski 40 WallBall 40 Calorie Si 50 WallBall 50 Calorie…

WOD 05/03/19

A2: Row - 90 Seconds at 50-90% Sustainable Pace; Rest 60 Seconds A3: For Time: 150M Row (5/3) 15 Burpee Over Erg 150M Row @95% Very Hard Pace; Rest 3-5 Minutes . B1: 2 RFQ of: 15 Banded Face Pull @2121 15 Banded…

WOD 05/02/19

A2: 2-3 RFQ of: 150M Row (5/3) 10 Paces Backward Banded Monster Walk 10 Banded Squat 30 Seconds Plank . B: Low Bar Back Squat (5@65/75%/5+@85%) 5+@85% (5+=as many reps as possible at this weight @tempo) @21X1; Rest 60-90…

WOD 05/01/19

B1: 5 Minute AMRAP of: 150M Ski (5/3) 5 Each D.B. Hang Power Clean + Shoulder To Overhead (45/25#) . B2: 5 Minute AMRAP of: 150M Ski (5/3) 5 Each D.B. Hang Power Clean + Shoulder To Overhead (45/25#) . C: 4…

WOD 04/30/19

A2: 12/9/6 RFT of: Lateral Bar Burpee Thruster (75/45#) Air Bike Calories . B1: 3 RFQ of: 5 PVC Pass Though 5 BTN Snatch Grip Sots Press 5 Cuban Press 15 Banded Pull Apart 15 Banded Row . B2: Shoulder…

WOD 04/29/19

A2: 400M Run For Time . A3: Acceleration Wall Drill March- 5 Each 1,2 Switch- 5 Each 1,2,3 Switch- 5 Each 10 Second Rapid Fire . A4: Partner Assisted Banded Sprint . B: Every 4 Minutes X 6 Rounds: 50…

WOD 04/28/19

A2: 2 RFQ of: 20 Banded Face Pull @2121 20 Supine Banded Pull Apart @2012 20 Banded OHS @2011 . A2: 2 Rounds of: 5 M.B. Sit Up To Chest Pass (20/14#) 5 OH Toss 3 Broad Jump 15 Seconds Air Bike Sprint . B:…

WOD 04/27/19

A2: CrossFit Simon Says 5 Minutes warming up and having some fun. . B:7-10 Minutes WU: DeadLift Power Clean Box Jump HRPU Row Air Bike . C1: Against a 30 Minute Running Clock: From 0:00-15:00 Minutes Complete- AMRAP…

WOD 04/26/19

A2: 3 RFQ of: 14/12 Calorie Ski (8/5) 1 Kick Up To Handstand 5 Each Handstand Shoulder Tap 1 Handstand Negative @5 Seconds Down 10 Ring Row @2121/ 10 Seconds Dip Support Hold . B: Shoulder Press (12 Minutes To A Heavy…

WOD 04/25/19

A2: 3 Rounds of: 150M Ski (5/3) 5 Scap Pull Up 5 Kipping Swing 1 Pull Up 1 Negative 5 Seconds Down/ 5 Press (45/35/15#) @31X2/ 5 Front Squat @32X1 . B: Thruster (7 Minutes To A Heavy Triple) . C1: 3 Rounds…

WOD 04/24/19

A3: Air Bike Peak Wattage Test 3 Rounds of: 10 Seconds Sprint @100%; Rest 2:50 between Complete 3 Rounds of 10 Seconds Sprint @100% Hardest Pace; Rest 2:50 Seconds between rounds Score is highest wattage achieved across…

WOD 04/23/19

A2: 3 RFQ of: 60 Seconds Light Row (8/5) 3 D.B. Shoulder Press (HBDX2) 3 D.B. Front Squat 3 D.B. Thruster 5 D.B. Deadlift . B1: 4 Rounds of: 5-7 WallBall (20#-10'/14#-9') 5-7 Calorie Row (8/5) . B2: Crossfit…

WOD 04/22/19

A2: 3 RFQ of: 5 Scap Pull Up 1 Strict Pull Up 20 Second Bent Arm Chin Hang 20 Seconds Active Hang 14/12 Calorie Row (8/5) 3 Wallwalk 5 Handstand Scap Push Up 20 Seconds Handstand Hold . B: Strict Handstand Push Up…

WOD 04/21/19

Partner WOD 35 Minute AMRAP of: 100 Double Unders 50 Calorie Row 50 WallBall 40 USSR K.B.S (24/16Kg) 40 Push Up 30 T2B/ 30 Calorie Air Bike 20 Strict Pull Up 20 Calorie Ski In teams of 2/Only 1 partner working at a time/Partition…

WOD 04/16/19

A2: Air Bike 90 Seconds @50-90% Sustainable Pace; Rest 60 Seconds A3:Air Bike 10 Seconds Sprint X 6  Rest 2 Minutes After Each Round . B: Hang Clean (2/2/2 @90%) . C: Deadlift (12/12 @90%) . D:…

WOD 04/15/19

A2: Metcon (2 Rounds for reps) 2 RFQ of: 75' M.B. Pec Walk (20/14#) 10 Chin Over Bar Hang 10 Seconds Each Single Arm Handstand Hold + 2 RFQ of: 8/6 Calorie Arms Only Air Bike/ 20 Seconds Ring FLR . C: Strict…

WOD 04/14/19

A2: 3 RFQ of: 10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning . B: Hang Power Snatch (2@85% EMOM X 6 Minutes) . C: Back Squat (12@ 70/75/80/85%) . D1: 800M Weighted Run (Time) . D2:…

WOD 04/13/19

A3: MB Tic Tac Toe . B: Half Cindy - 10 Minutes AMRAP For Quality of: 5 Pull Up/10 Push Up/15 Air Squat **Strict Pull Ups if possible . C: Partner WOD 3 Rounds of: 2 Minutes Max Reps: WallBall (20#-10'/14#-9') 1…

WOD 04/12/19

A2:3 RFQ of: 10 Each Straight Leg Raises @2121 20 Single Unders 5 Each Alternating Cossack Squat @2121 5 Front Squat (45/35/15#) . B: Clean (6-8 Minutes To A Challenging Single) . C1: 3 Rounds of: 5 T2B 10…