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Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.
Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**
* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups
Back Squat
Every 3:00, perform 5 back squats, building to a moderate load.
Focus is on mechanics & creating torque.
Workout:
4 Rounds for Time:
6 Dbl KB Front Squat (53/35)(35/26)
8 Alternating Front Rack Lunges
25/20 Cal. Row
WOD: Monday, Jan. 9, 2023: Back Squat Read More »
Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row
Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.
WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans Read More »
Strength:
Retest 1 Rep Max Back Squat
Last tested 6/27/22
Benchmark Workout
“Razor’s Edge”
AMRAP x 5 Minutes for 2 Sets:
7 thrusters (75/55)(65/45)
7 burpees over bar
Rest 3:00 and restart at the beginning on AMRAP 2.
WOD: Friday, December 16, 2022: Back Squat Test Day Read More »
Strength:
Touch and Go Power Snatches
3 reps Every Min on Minute for 8:00
Start Light & build to a moderate load
Metcon:
1-10 Power Snatches (95/65)(65/45)
10-1 Toes to Bar
100 M Run
WOD: Thursday, December 15, 2022: Power Snatch, Toes to Bar 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 »
Strength:
1 1/2 Back Squats
5-5-5
Building to a Moderately Heavy Weight.
HERO BENCHMARK: The Chief
5 cycles of 3 Min. AMRAP:
3 Power Cleans (135/95)(95/65)
6 Push ups
9 Air Squats
Rest :60 b/t Sets and pick up where you left off.
WOD: Wednesday, November 16, 2022: Back Squats for 1&1/2 Read More »
WORKOUT:
FOR TIME:
300 Double Unders
Row 2000/1750 M
Run 1 Mile
100 Sit Ups
*Partition as Needed
TIME CAP: 30:00
WOD: Monday, November 14, 2022: Monostructural Extravaganza Read More »
CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy
1 Max Reps in :60 at a Light Moderate Load
Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)
WOD: November 15, 2022: Bench Press Day Read More »
HERO WOD: CHAD
For Time:
1000 Weighted Box Step Ups 20″
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
WOD: Friday November 11, 2022: Veterans’ Day Read More »
