by Bill | Mar 24, 2020 | CrossFit Benchmarks, WOD
At Home WOD: Conditioning “Filthy Fifty Home Version” For time: 50 Alternating Step-ups on an elevated surface of 16-20″ 50 Banded Pull-aparts 50 American Kettlebell Swings 50 Walking Lunges 50 Reverse Crunch 50 Single Arm Push Press (split...
by Bill | Feb 19, 2020 | CrossFit Benchmarks, WOD
STRENGTH 1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00 – Goal: Exceed loading from last week by 5-10#s if you’re feeling good. CONDITIONING “Grace” For time: 30 Power Clean + S2OH (135, 95) – Goal: 100% EFFORT! Leave nothing...
by Bill | Jan 20, 2020 | CrossFit Benchmarks, Metabolic Conditioning, Skill, WOD
STRENGTH Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or 7 Strict...
by Bill | Nov 18, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Front Squat: 1RM in 10 Sets. Rest 2:00 2) Warm-up for Metcon performing: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerk CONDITIONING “DT” 5 RFT: 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerk (155, 105) 16:00 Cap Accessory:...
by Bill | Nov 7, 2019 | CrossFit Benchmarks, Skill, WOD
For Time 20:00 Time Cap: 40 Muscle Ups 80 calorie Row 120 wall ball shots (20,14) ** Done in any order you like. Scaled Version: Sub Chin over bar Pull Ups
by Bill | Oct 31, 2019 | CrossFit Benchmarks, WOD
RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30 box jumps, 24 in. 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30...
