Archive for January 2020

Warm Up: 3 rounds with empty bar 10 reps, SN Grip DL + Shrug + MSn + PwrSn + OH SWOD:   Power Snatch AMRAP 1min AMRAP 60% rest 1min 2min AMRAP 70% rest 1 min 3min AMRAP 80% rest 1 min 4min AMRAP 90% WOD: 5 Rounds 200m Row 20 Box Jump Overs (24/20)…

Warm Up:  Group Stretch then 3 rounds CrossFit SWOD: 12min EMOM Front Squat, 3 rep 4 sec tempo down 1 sec pause 1 sec up WOD:  4 Rounds 10 Hang Power Cleans (155/105) 12 T2B rest 90 sec between rounds

Warm Up:  Long Track plus Jog SWOD:  Deadlift 3 rep alt with Bench 5 rep WOD:  3 Rounds 10 Burpee to Plate (45/25) 12 Ground to Overhead (45/25) 100 Ft Unilateral Farmer Carry (53/35) PWOD:  3 sets 10 Empty bar, Bent Row, Bi Curls, RDL

Warm Up:  10min EMOM 1 100m Lap 2 Push Ups 3 Air Squats 4 Lunges Skill:  5min AMRAP each movement 30 sec reps, 30 sec rest HSPU Ring Dips Double Unders WOD: In Under 20 complete 25 Back Squats (135/95) 500m Row rest 2min 500m Row 20 Front Squat (135/95) rest 2min 15 Front Squats…

Warm Up: 3 Rounds with Empty Bar 10 reps, Deadlift + Shrug + MC + PC + FS SWOD: Emom 12min 4 Cleans *touch and go to 85%, then reset to singles WOD: AMRAP 4min 15 Devils Press (40/25’s) 15 Push Jerk (95/65) Rest 2min AMRAP 3min 15 Devils Press 15 Push Jerk Rest 2min…

Warm Up:  5 Rounds Strict Cindy SWOD:   Strict Press 10 rep building WOD: AMRAP 13min 10 Clean and Jerk (115/75) 20 Sit Ups 30 DUBS

Warm Up: Group Stretch, then 3 rounds 10 reps with light KB, Lunges, Squat, Single Arm Press, Russian Twist Skill:  3 Rounds 10 R Arm 10 L Arm DB Cleans then, 3 rounds 10 Double Arm DB Cleans Rest As Needed, for competition, Alt with Max Height Box Jump WOD:  Nancy 5 rounds 400m Run…