by Bill | Jul 24, 2019 | CrossFit Benchmarks, WOD
STRENGTH 1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s. – reset on each rep 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. – wear a weighted vest if possible METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) EXTRA CREDIT Prone Banded Hamstrings Curls:...
by Bill | Jul 17, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s. – reset on each rep 2) Kneeling Jump + Box Jump: 6 x 3 Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 after all 3 rounds + Repeat Extra Credit: Banded...
by Bill | Jun 16, 2019 | Metabolic Conditioning, WOD
STRENGTH Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 METCON 8-10 Rounds of: 40 Yard Sledpush (moderate weight) Rest 90s-2:00. *Score = total # sets of completed EXTRA CREDIT Straight Leg Raises: 3 x 8-10. Rest...
by Bill | Feb 20, 2019 | Metabolic Conditioning, WOD
STRENGTH Sumo Deadlift : 12 x 1 @85% of 2/4, every 45s. METCON AMRAP 20 of: 50 yd. Asymmetrical Farmer Carry (alternate sides evenly) 50 yd. Bear Crawl Rest as needed (60-90s) *Score = Guess as to what 19.1 is! EXTRA CREDIT Reverse Hypers: 4 x 25 @50% of Back Squat....
by Bill | Feb 13, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
STRENGTH 1) Sumo Deadlift: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. – Use a weighted vest if possible. METCON ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) EXTRA CREDIT 100 Double Leg Prone Banded Leg...
