by Jennifer Adams | Apr 27, 2022 | Metabolic Conditioning, WOD
Workout: For Time: 24-21-18-15-12-9-6 Calorie Row Kettlebell Swings (24/16)(16/12) Finisher: 3 SETS FOR QUALITY 1:00 Plank Rotations :30 Rest 1:00 Alternating Sit Thru Rest 1:00 between...
by Bill | Apr 15, 2019 | Skill, Strength, WOD
STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated grip 1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s. METCON For time: 40 KBS (53, 35) 4 Rope Climbs 30 KBS 3 Rope Climbs 20 KBS 2 Rope Climbs 10 KBS 1 Rope Climb Rx+:(70, 53) (Legless...
by Bill | Apr 3, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. METCON Not for time: 16-14-12-10-8-6-4 Band Resisted Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) EXTRA...
by Bill | Nov 23, 2018 | CrossFit Benchmarks, Metabolic Conditioning, WOD
Metcon: 6 rounds for time with a partner: 100 Double Unders 30 Burpee Box Jumps (24,20) 30 Kettlebell Swings (2,1.5pood) 30 Pull Ups
by Bill | Oct 9, 2018 | Metabolic Conditioning, Strength, WOD
Strength: 1) EMOM 6: 3 Front Box Squats @70%, every 60s. 2) Metcon Warm-up 3 Rounds AT GAME SPEED: 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees Rest 60s-90s. Metcon: 5 RFT: 12 KBS (53, 35) 12 Burpees 8:00 Cap Recovery: 5:00 Parasympathetic...
