by Bill | Apr 19, 2019 | Metabolic Conditioning, WOD
METCON For Time: Teams of 3: Partner A: Starts Rowing: 6K Partners B&C, performs 1 round of: 300 ft. Farmers Carry (24/16) 150 ft. Waiters’ Carry (24/16) 150 ft. Waiters’ Carry (24/16) Then Rotate! EMOM 3 burpees partner A, stops rowing partners B...
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 17, 2019 | CrossFit Strongman, Strength, WOD
STRENGTH 1) Power Clean: 6 x 3 @75%, every 90s – Use Monday’s 1RM. 2) Back Rack RFESS: 4 x 5 ea. Rest 90s. *Also known as a ”Bulgarian Split Squat” METCON 4 Rounds of: 40 yd Prowler Push (140,90) 40 yd Sprint Rest 90s EXTRA CREDIT Single Arm Farmer Carry: Max 100 Ft....
by Bill | Apr 16, 2019 | Olympic Lifts, Skill, WOD
SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: GOAT Movement EVEN Minutes: Static Hold FINISHER ”Buns +...
by Bill | Apr 15, 2019 | Skill, Strength, WOD
STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated grip 1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s. METCON For time: 40 KBS (53, 35) 4 Rope Climbs 30 KBS 3 Rope Climbs 20 KBS 2 Rope Climbs 10 KBS 1 Rope Climb Rx+:(70, 53) (Legless...
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...
