by Bill | Aug 7, 2020 | CrossFit Benchmarks, WOD
Gym: Karen 150 wallball for time Finisher: ABZZZ- 4 Rounds for Quality of: 30s plank Hold 10 V-Ups 10 Hollow Rocks 20 Flutter Kicks :90 Rest Virtual At home ‘Karen’ 150 (clusters or thrusters if no med ball) For Time Finisher: Ab Circuit: 4 rounds for Quality of: 30s...
by Bill | Aug 5, 2020 | CrossFit Benchmarks, WOD
Strength: Weighted glute bridge 5 x 10. Going up in weight; Rest 2:00 METCON Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs
by Bill | Jul 27, 2020 | CrossFit Benchmarks, WOD
STRENGTH: Power Clean 6- 8 sets working up to a 1 REP MAX **start light and warm up Metcon: BENCHMARK WOD “The Chief” 5 cycles of: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1:00 then repeat from the top!! GOAL: stay...
by Bill | Jul 21, 2020 | CrossFit Benchmarks, Metabolic Conditioning, Skill, WOD
Strength: Your Next Lift: Cycle through Back Squat, Press, Deadlift, Bench Press 3 sets of 5 reps. Starting at 60% 1st cycle. Second Cycle: add 5-10# upper body/10-20# lower body. Alternate Press with Push Press. Third Cycle: Sub Back for front Squat. Skill: Double...
by Bill | Jul 12, 2020 | CrossFit Benchmarks, WOD
Virtual: 5 Sets of: 1a)TGU 3 reps each side b)windmill 3 reps each side 3:00 AMRAP x 5 with 1:00 Rest in between: 6 db clean + press (3/3) 6 situps 12 lunges (6/6) Gym: Skill Work: Snatch. Spend 15 Minutes working on your snatch. Use up to 60% of last 1RM....
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...
