WOD: Wednesday, August 3, 2022
WORKOUT:
For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.
WOD: Wednesday, August 3, 2022 Read More »
CrossFit WOD
WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running
ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy
Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run
FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed
WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running Read More »
WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters
WORKOUT:
New Benchmark: MYMC 22.3
15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar
WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters Read More »
WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat
Workout: Cindy Rella
A new Benchmark workout with a play on traditional Cindy!
AMRAP 6 Min:
3 Strict Pull Up
6 Feet Elevated Plate Push Up
9 Plate Front Squats
Rest :90
AMRAP 7 Min:
4 Chest to Bar Pull UP
8 Hand Release Push Ups
12 Jumping Air Squats
Rest :90
AMRAP 8 MIN:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat Read More »
WOD: Tuesday, July 26, 2022: Clean & Jerk
Strength:Build to a 1 rep Heavy Clean & JerkGoal is to work up to and possibly past workout weight. Workout:“The Cali Bear” Every :30 for
WOD: Tuesday, July 26, 2022: Clean & Jerk Read More »
WOD: Monday, July 25, 2022: Running & Jumping
Workout: For Time:200 M run40 Box Jumps (24/20)600 M run80 Alt. DB Goblet Box Step Overs (50/35)(35/20)600 M run40 Box Jumps200 M Run Finisher:EMOM x
WOD: Monday, July 25, 2022: Running & Jumping Read More »
WOD: Bench Press, Chest to Bar, Push Press, Run
STRENGTH
1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
2) C2B Pull-up Prep: Review all scaling options and technique.
METCON
AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run
EXTRA CREDIT
Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
WOD: Bench Press, Chest to Bar, Push Press, Run Read More »
WOD: Pull Ups, Tricep Extensions, Row, Push Ups, Sit Ups, Kettlebell Swings
STRENGTH
1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Add weight if needed
– Bodyweight
– Partner Assisted
1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
– One DB weight across all sets.
METCON
For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)
Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)
20:00 Time Cap
EXTRA CREDIT
Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.
WOD: Pull Ups, Tricep Extensions, Row, Push Ups, Sit Ups, Kettlebell Swings Read More »
WOD: Power Clean + Squat Clean Thrusters
STRENGTH
1) Power Clean: Build to a 1RM. Rest 2:00
2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.
METCON
“Chuck Rhoades”
AMRAP 7:
Squat Clean Thrusters (155, 105)
7:00 Time Cap
EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.
WOD: Power Clean + Squat Clean Thrusters Read More »
WOD: Box Squat, Squat Jumps, Deadlifts, Toes To Bar
STRENGTH (15:00 – 40:00)
1) Wide Stance Box Squat: 5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s.
– For what Dynamic Effort Training should look like check this video out here.
2) KB Squat Jumps: 4 x 5. Rest 60s.
– max height on each rep.
3) Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each.
METCON
3 Rounds for total time:
20 Deadlifts (225, 155)
20 T2B
Rest 2:00
*16:00 Time Cap
EXTRA CREDIT
Single Leg Banded Hamstring Curls x 100 each Leg.
WOD: Box Squat, Squat Jumps, Deadlifts, Toes To Bar Read More »