by Jennifer Adams | May 19, 2022 | Metabolic Conditioning, Strength, WOD
Strength: Deadlifts Week 3: Basing off 90% of 1RM 1 set of 3 @70% 1 set of 3 @80% 1 set of 3 @90% Workout: For Time: Run 400 M into: 3 Rounds: 30 Box Jump Overs 10 Deadlifts (255/175) into: Run 400 M Finisher: 3 Sets of: 12-15 Barbell Rollouts :45 Side Plank :45 Side...
by Jennifer Adams | Apr 26, 2022 | WOD
Workout: For Time: Run 1 mile 100 Box Jumps (24/20″) 80 Wallballs (20/14)(10/9′) 60 Alternating DB Suitcase Lunges *Partition this as needed to complete the work.
by Bill | Jul 17, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s. – reset on each rep 2) Kneeling Jump + Box Jump: 6 x 3 Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 after all 3 rounds + Repeat Extra Credit: Banded...
by Bill | Jun 21, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
METCON ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest EXTRA CREDIT ”Recovery” 10-20 Minutes of Light Recovery Work in the form of: Bike, Row, light...
by Bill | May 15, 2019 | Metabolic Conditioning, WOD
STRENGTH Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s. METCON Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry EXTRA CREDIT 5 Minutes of Parasympathetic...
