Results For Category: "Strength"

sculpted arms

Sculpted Arms: How to Get Defined Biceps and Triceps

Defined, strong arms are a fitness goal for many, and achieving them requires a combination of targeted exercises and a well-rounded fitness routine. In this…

WOD: Wednesday, January25, 2023: Deadlifts, Sit Ups

Strength:
Deadlift
6, 6, 6, 6
Building from a moderate to a Mod-Heavy Load.

Workout:
9 sets of :20/:10 (work to rest ratio)
Deadlifts Moderate-Heavy
Up Down over Bar
Sit Ups

WOD: Tuesday, January 24, 2023: Overhead Squats, Wallballs

Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.

Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.

WOD: Monday, January 23, 2023: Clean Complex & Elizabeth

Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.

Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups

WOD: Friday, January 20, 2023: Power Clean & CrossFit Open 19.5

Strength:
Power Clean
8-6-4-8-6-4

CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up

WOD: Wednesday, January 18, 2023: Deadlifts, Handstand Push Ups

Strength:
Deadlift
6,6,6,6
Building to a Moderately Heavy Load

Workout:
5 cycles of 2:00 of work with :60 Rest between:
10 Handstand Push Up
5 Deadlifts (315/205) (225/155)
Max Calories on Any Machine for remainder of 2:00.

Rest :60

WOD: January 17, 2023: Front Squats

Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.

WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar

Rest 2:00

For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar

WOD: Saturday, January 14, 2023: Open 16.4

Strength: Deadlift
8, 8, 8, 8
Build to a moderate load.

CrossFit Games Open WOD 16.4/17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Row Calories
55 Handstand Push Up

WOD: Friday, January 13, 2023: Clean & Press, Box Jump

Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.

Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.

Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold

WOD: Tuesday, January 10, 2023: Hang Power Snatch, Double Unders

Strength:
Hang Power Snatch
10-8-6-10-8-6
Building from first waive to second wave.

Metcon:
2:00 AMRAP Repeats x 5
3 Hang Power Snatch + 7 Up down over Bar + 21 Double Unders
Rest :60 between each AMRAP, picking up where you left off.