by Bill | Jun 17, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. – adding weight each set 1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s. METCON ”Open WOD 12.1” AMRAP 7: Burpees EXTRA CREDIT Alternating DB Curls: 3 x 10 ea. Rest...
by Bill | May 26, 2019 | CrossFit Benchmarks, CrossFit Heroes
METCON: ”Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Rx+:(Wear a 20/10# Weighted Vest) This workout isn’t about your time, your strategy, or your “RX” ability – instead this is a workout to remember the hero that the workout...
by Bill | Apr 18, 2019 | CrossFit Benchmarks, Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. 2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s. METCON ”Strict Cindy” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats EXTRA CREDIT KB Windmill: 3 x 6 ea. Rest...
by Bill | Apr 14, 2019 | CrossFit Benchmarks, Olympic Lifts, WOD
STRENGTH 1) Power Clean: 3-3-2-2-1+. Rest 2:00 – Build to a 1RM. 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON ”Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) EXTRA CREDIT Tabata Elbow Plank: 8 x 20s hold/10s...
by Bill | Apr 10, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s. 2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees 9:00 Cap EXTRA CREDIT Double Leg Banded Leg...
by Bill | Mar 29, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
METCON With a partner Rounds/Time: ”Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats *One athlete completes a full round at a time Then right into, For Time: ”Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups *One person works. Split as desired. RECOVERY Easy...
