by Jennifer Adams | May 16, 2022 | Metabolic Conditioning, Strength, WOD
Strength: Back Squat 3 sets of 3 reps 90% of 1 Rep Heavy> 70%; 80%; 90% Workout: Punch Out For Time: Run 800 M 30 Thrusters (115/75)(75/55) 30 Lateral Burpee over...
by Jennifer Adams | May 12, 2022 | Metabolic Conditioning, Strength, WOD
Strength: Back Squat 1×5 65% 1×5 75% 1×5 85%* *All based off of 90% of 1 Rep Heavy Back Squat Workout: 16 AMRAP: 50 Air Squats 400 M Run 25 Burpees to Target 6″ 200 M Run Don’t forget to stop by Cione Fields 7:30 PM for a good old...
by Bill | Jun 28, 2019 | Metabolic Conditioning, WOD
METCON ”Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile 30:00 Cap EXTRA CREDIT Sledpull Powerwalk x 8:00 @1/2 BW. – 200 meters forward – 200 meters...
by Bill | Jun 17, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. – adding weight each set 1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s. METCON ”Open WOD 12.1” AMRAP 7: Burpees EXTRA CREDIT Alternating DB Curls: 3 x 10 ea. Rest...
by Bill | May 14, 2019 | Skill, WOD
SKILL EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand Hold METCON EMOM 10: ODD Minutes: 15 Air Squats EVEN Minutes: 15 Burpees EXTRA CREDIT EMOM 10: ODD Minutes: 10 X-Band Walks Left + Right EVEN Minutes: 10 Strict...
