WOD

Today’s Training: 1-6-18

METCON  With a running clock with a partner: 0:00-10:00 Max Rounds of: 20 Overhead Squat (95, 65) 20 T2B 20 Burpee Box Jumps (24, 20) 12:00-22:00 Max Rounds of: 16 Power Snatch (95, 65) 16 Pull-ups 16 Burpees Bar Hops 24:00-34:00 14 Front Rack Lunge 14 Dips 14 Burpee...

Today’s Training: 1-5-18

STRENGTH  1) EMOM 5: 2 Squat Clean + Jerk @75% of Monday or a moderate load. Rest 90s between EMOMs + add weight to bar 2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM. 3) Take 5 minutes and Warm-up Metcon Movements: deadlifts, wallballs, HSPU METCON "Open WOD 17.4" AMRAP...

Today’s Training: 1-4-18

STRENGTH 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. METCON 5 Rounds with a partner for QUALITY: Sledpush Sprint x 100 meters (light to moderate weight on sled) 2 Turkish Get-up (1 each side) Ring Rows x 12 Rest...

Today’s Training: 1-3-18

STRENGTH  1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00 - Work up to a challenging set. - These are NOT done touch n go. Reset on each rep. - Goal for today is 80% of 1RM. - Beginners: 5 x 5, only adding weight if form permits. - If needed sub a...

Today’s Training: 1-2-18

METCON  "Tabata Something Else" 8 intervals of 20s Work/10s rest 1) KBS (53, 35) 2) Alternating Step-ups (35, 25 Dumbbells) (24, 20) 3) Assault Bike (or Ski Erg or Rower) 4) Abmat Sit-ups 5) Double Unders 6) Mountain Climbers *Score = Total Reps L2: (45, 25) (25, 20)...

Today’s Training: 1-1-18

Strength  1) Clean + Jerk: 1RM. Rest 2:00 - Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. - Build to a 1RM in 8-10 sets. - Sets of: 5,4,3,2,1,1,1... 3) Single Arm Farmer Carry: 4 x 30s each side Max Distance Carry, AHAP. Rest 90s.  **Whiteboard Brief** -...

Today’s Training: 12-30-17

Metcon "2017" With a partner for time: Row 2017 Meters 100 Thrusters (95, 65) 100 Pull-ups Row 2017 Meters Rx+:(115, 75) (C2B Pull-ups) 35:00 Cap **Whiteboard Brief** - Metcon: Come up with the best strategy to get through the listed work in the shortest time. Your...

Today’s Training: 12-29-17

Strength/Skill Sumo Deadlift off 2" mats or plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00. - use 2" mats or 25# plates so bar is slightly elevated off floor. - Sets may look something like 3,3,2,1,1,1.... - Beginner: 5 x 5 with a medium weight....

Today’s Training: 12-28-17

Metcon EMOM 20: Run 100 Meters (50m out/50m Back) GPP AMRAP 10: 50 Foot Bottoms-up KB Carry each (light) 100 Foot Single Arm Farmer Carry each (heavy) Plank Complex (side + elbow + side x 10s-10s-10s) **Whiteboard Brief ** - Metcon: On paper this probably doesn't look...

Today’s Training: 12-27-17

   Strength 1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets. - There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set. - Adv: 30-40 Reps Strict - Int: 20-30 Reps Kipping - Beg: Handstand Hold x 10-20s or 20...

Today’s Training: 12-26-17

Strength 1a) Power Clean: 4-5 x 3, up to a heavy 1.1.1 (5s). Rest 60s. - 1.1.1 (5s) = drop bar between reps and reset up. 1b) Wallballs: 4 x 5. Use a heavier medball than usual. Rest 60s. Metcon "Open WOD 11.5" AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 Wallballs...

Today’s Training: 12-23-17

Metcon "12 Days of CrossFit", performed with a partner: 1 Deadlift (135, 95) (12 reps) 2 Power Cleans (135, 95) (22 reps) 3 Thrusters (135, 95) (30 reps) 4 Alternating Pistols (36 Reps) 5 C2B Pull-ups (40 Reps) 6 KBS (70, 53) (42 Reps) 7 Wallballs (20, 14) (42 reps) 8...