by Bill | Feb 27, 2020 | Metabolic Conditioning, Skill, WOD
STRENGTH Strict Pull-ups: EMOM as long as possible Minute 1: 1 Rep Minute 2: 2 Reps Minute 3: 3 Reps And so on… – Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume. CONDITIONING AMRAP 17: 20 Alt. DB...
by Bill | Feb 26, 2020 | Metabolic Conditioning, WOD
STRENGTH 1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s. – Goal: Sit back on the box, keep back tight, and explode on each rep. – Parallel box – 15-16″ – Wide Stance 2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s....
by Bill | Feb 25, 2020 | Strength, WOD
STRENGTH 1) Push Jerk: 9 x 2. Rest 60s-90s – these should be explosive AF – People can add weight if techique is on point – Experienced folks – 70% for all sets. 2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s. – medium...
by Bill | Feb 21, 2020 | CrossFit Heroes, Metabolic Conditioning, WOD
Metcon: Morrison: 50-40-30-20-10 of Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based...
by Bill | Feb 20, 2020 | Metabolic Conditioning, WOD
STRENGTH Strict Chin-ups: 4 x submax. Rest 90s. – These are done BW or Partner Assisted Chin-ups – Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved. CONDITIONING For time with a 20/10# vest: 40-30-20-10 Hand Release...
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...
