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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…

WOD 04/11/19

A2:2 Rounds of 20 Seconds Max Reps Each: Banded Pull Apart Banded Row Banded Cuban Press . A3: 3 RFQ of: 8 Each Single Arm Ring Row 15 Seconds Each Side Ring Row Hold 12/10 Calorie Row Sprint (8/5) . B:…

WOD 04/08/19

A 15 Minute AMRAP of: 12 Calorie Air Bike 12 Each Alternating OH Walking Lunges (45/25#) 12 Ring Push Up 21 Double Unders . B: 15 Minute AMRAP of: 12 Calorie Row (8/5) 12 Goblet Squat (24/16Kg) 12 USSR K.B. Swing . D:15…

WOD 04/07/19

A2: 3 RFQ of: 10 Prone PVC Pass Through 15 Banded Face Pull 20 Banded RNT OHS . A3: For Time: 10 Burpees 30 BallSlam (20/15#) 10 Burpees 50 Double Unders . B: Hang Power Snatch (2 HPS + 1 OHS @75% EMOM…

WOD 04/06/19

A2: 2K Partner Ski @90% Hard But Sustainable Pace; Rest 2 Minutes In teams of 2-4 depending on size of class, partition as needed/Score=total time to complete 2K . B: Partner WOD 3 RFT of 20 WallBall (20#-10'/14#-9') 1…

WOD 04/05/19

A2: 2 RFQ of: 1 WallWalk 5 Each Alternating Hip Taps 10 Ring Row 45 Seconds Ski Calories (8/5) . B: Shoulder Press (2 Building Every 45 Seconds X 10 Rounds) . C: Weighted Pull-ups (8@65 + 8@70% + 8@75%) Does…

WOD 04/04/19

A2: 3 Rounds of: 30 Seconds Max Reps - 8 Count Body Builders 30 Seconds Max Reps - 4 Count Flutter Kick 30 Seconds Max Reps - Mountain Climbers . B2: Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping…

WOD 04/03/19

A2: 10 Rounds Every 45 Seconds of: 1- 30 Seconds USSR K.B. Swing (24/16Kg); 15 Seconds Rest 2- 20 Seconds L-Sit; 25 Seconds Rest 3- 30 Seconds Max Ring Dip; 15 Seconds Rest 4- 30 Seconds Handstand Hold; 15 Seconds Rest 3-5 Minutes…

WOD 04/02/19

A2: Air Bike - 90 Seconds @50% Sustainable Pace; Rest 60 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds @Very Hard Effort; Rest 1:50 After Each Round . B: Hang Clean (3@65/75 + 3/3/3/3@75%) **Low Hang just below…

WOD 04/01/19

2 RFQ of: 50' M.B. Pec Walk (20/14#)/ 20 Seconds Active Hang/ 20 Seconds Active Handstand Hold + 2 RFQ of: 150M Arms Only Row/ 30 Seconds Ring FLR . B: Strict Handstand Push Up (30% EMOM X 7 Minutes) . C:…