by Jennifer Adams | May 9, 2022 | Metabolic Conditioning, Strength, WOD
Strength: Bench Press 3×5 65%, 75%, 85% Based off your 90% of 1 Rep Heavy Bench Press from last Week Workout: AMRAP Repeats 4 sets of 3:00: 12 Up Downs 10 Ground to Overheads 8 Pull Ups :30 Rest Between AMRAPs. Pick up where you left off. Finisher: 6 Sets of :20...
by Bill | Jan 10, 2019 | Metabolic Conditioning, WOD
Metcon: Alternating 25:00 EMOM of: :40 of Asymmetrical Overhead Kettlebell Carry (53,35) Overhead Carry + Front Rack Carry 10/8 Strict Ring Pull-ups *Alt. Grips every set 12/8 Ring or Bar Dips 15 SDHP (95, 65) 10 Front Rack Reverse Lunges (95, 65)...
by Bill | Oct 24, 2018 | Metabolic Conditioning, Skill, WOD
Strength: Pull-up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each 20 banded face pull-aparts Rest 90s between rounds. Metcon: 30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) Remaining time: Max...
by Bill | Oct 8, 2018 | Metabolic Conditioning, Skill, WOD
Strength/Skill: Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+: Perform 5 Rounds with 60s rest between rounds. Metcon: Tabata: :20 work/:10 rest 4 intervals each station: Assault Bike...
by CrossFit Renaissance | Apr 19, 2016 | CrossFit Heroes, Metabolic Conditioning, Olympic Lifts, Strength, WOD
Workout for Wednesday April 20, is a Hero WOD: Badger. This workout is named after Navy Chief Petty Officer Mark Carter of Virginia Beach, VA who was killed in Iraq at the age of 27. BADGER: Maybe a lesser “known” hero WOD, but man it’s one of the toughest...