by Jennifer Adams | Apr 26, 2022 | WOD
Workout: For Time: Run 1 mile 100 Box Jumps (24/20″) 80 Wallballs (20/14)(10/9′) 60 Alternating DB Suitcase Lunges *Partition this as needed to complete the work.
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 | Jun 21, 2019 | CrossFit Benchmarks, Metabolic Conditioning, WOD
METCON ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest EXTRA CREDIT ”Recovery” 10-20 Minutes of Light Recovery Work in the form of: Bike, Row, light...
by Bill | May 17, 2019 | Metabolic Conditioning, WOD
METCON 5 Rounds x 60s each station with a partner: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground to Overhead with a plate (45, 25) 5) Front Rack Carry (53, 35) 6) Rest x 60 seconds *Score = total reps *Split into 30s of work per athlete EXTRA...
by Bill | Apr 7, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – 13-15” Box – Beginner build to a challenging set of 3 2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s. METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) Beginner...
