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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.
WOD: Tuesday, January 10, 2023: Hang Power Snatch, Double Unders Read More »
Rope Climbs.
Athletes will spend about 10 minutes with J-Hook, Spanish wrap, etc.
Metcon:
21:00 EMOM:
1- 50 Double Unders *(increase by 5 each round)
2- 16 Alternating Goblet Lunges (Heavy)
3- :50 Rope Climbs or alternatives.
WOD: Skill/Rope Climb, Double Unders Read More »
CROSSFIT PROGRAMMING:
Workout:
For Time:
10-9-8-7-6
Shoulder to Overhead (135/95)(95/65)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
5-4-3-2-1
Shoulder to Overhead (185/135)(135/95)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
Thursday, August 4, 2022 Read More »
Workout For Time:5:00 on/1:00 off until complete:240 Double Unders180/144 Calories on Row120 Sit Ups60 Front Rack Lunges (135/95)(95/65) Complete 1 of 2 ways:Straight through or
WOD: Tuesday, July 12, 2022: Read More »
Workout: 6 Sets for Max Reps:1:00 Double Unders1:00 Burpees1:00 Tempo Deadlifts (205/145)(145/100) *2121 Tempo Finisher/Post Workout Strength: 3 sets:15 Arm Haulers15 Banded Pull Aparts15 Banded
WOD: Tuesday, July 5, 2022: Double Unders, Deadlifts, Burpees Read More »
Skill Practice:
Rope Climbing
Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs
WOD: Monday, May 16, 2022: Rope Climbs Read More »
Strength:
Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets
Workout:
12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>
WOD: Friday, May 6, 2022: Heavy Deadlift Day & Some Double Unders Read More »
For Time:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
immediately into:
4 rounds of:
50 Double Unders
2 Rope climbs
immediately into:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
WOD Saturday, April 30, 2022: Devils Clean; Renegade Rows; Rope Climb; Double Unders Read More »
SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills.
METCON
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
EXTRA CREDIT BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions
Skill Work: Rowing, Hollow Rocks, Double Unders, Bike Read More »
STRENGTH
Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
METCON
AMRAP 15:
40 Double Unders30 Plank Touch Push Ups (12′)20 Hang Power Snatch (75, 55)10 T2B5/2 Ring Muscle Ups
EXTRA CREDIT
Banded Triceps Complex–
Supinated Grip Pushdown (median head of triceps) x 90s Max Reps–
Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps–
Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete
