WOD

Saturday’s WOD

Saturday’s WOD

Gym

Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets.

Metcon:

50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy

Virtual

Strength:  3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top:  10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set

Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats

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WOD: Virtual & Gym options

WOD: Virtual & Gym options

Gym

Strength:   Your Next Lift. 3 x 5

Metcon: 
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg

Virtual

Metcon:

16:00 EMOM:
2 Turkish Get Ups each arm
3 KB Windmills each arm
10 Weighted Sit Ups
20 Toe Taps to DB/ Switch Steps each leg

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Workout of the Day: Beirut Tribute WOD

Workout of the Day: Beirut Tribute WOD

The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the number of missing people.

If you’d like to help, please consider donating to the Lebanese Red Cross here.

The Beirut Tribute WOD was created by 9616 CrossFit as a way to honour the people who got killed and were injured during the devastating Beirut explosion last week.

The set of explosions on Tuesday August 4, which were preceded by a large fire at the Port of Beirut, killed at least 137 people and injured about 5,000 others.

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WOD

WOD

Strength:

Your Next Lift. 3 sets of 5 reps

Metcon:

20 minute emom: 

15 Barbell row- 95/65 
10 Russian twists 25/15 
15/12 pushups 
30s hollow hold

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WOD: Jerk Skill Work & “Jack”

WOD: Jerk Skill Work & “Jack”

Strength Skill Work:

Jerk: Split Or Push Jerk.   We are working from the ground, not the rack.  
Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it.  
8-10 sets of 3 reps.  Rest 2:00 between sets.  
This is not touch and go.  Skill work is done to refine movement patterns.

METCON:                     “Jack” 

20 Min AMRAP:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 24/16K

10 Box Jumps, 24/20 in

L3: 95/65; 20/12K; 20/12 in. 
L2:  85/55; 16/12K; 12/6 in. 

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WOD: In Gym & Virtual Options

WOD: In Gym & Virtual Options

GYM

Strength: Your Next Lift 3 sets of 5 at your working weight
**Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift.
***If you are on cycle 3, remember it is now time to Front Squat.

Metcon:
12 AMRAP:
10 burpees
25 Double Unders

Virtual

Strength:  5 Supersets with :30 rest in between each set/movement:
1a) Single Arm Rows x 10 each
1b) Glute Bridge Floor Press x 10 each

Metcon: 
20-15-10-5:
burpees
40-30-20-10:
sit ups

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WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit

Gym:

Karen
150 wallball for time

Finisher:

ABZZZ-
4 Rounds for Quality of:
30s plank Hold
10 V-Ups
10 Hollow Rocks
20 Flutter Kicks

:90 Rest

Virtual

At home ‘Karen’

150 (clusters or thrusters if no med ball) For Time

Finisher: Ab Circuit:

4 rounds for Quality of:
30s plank hold
10 v-ups
10 hollow rocks
20 Flutter Kicks

 rest 90s

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WOD: GYM & VIRTUAL OPTIONS

WOD: GYM & VIRTUAL OPTIONS

Gym: 

Strength:

Your Next Lift:
3 sets of 5 reps at working weight
Goal is to add 5-10# from previous cycle on upper body lifts and 10-20# on lower body lifts.
Remember to alternate Strict Press & Push Press every other cycle and Front Squat every 3rd cycle.

Metcon:

3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs

15 Burpees

Virtual:

STRENGTH:

5 Supersets of:

1a) single leg RDL x 8 each side

b)Goblet squat (tempo 2 down/2 bottom pause/2 up) x 8

METCON:

15 minute amrap:

5 burpees (strict)

10 floor wipers

15 kb swings

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WOD: Glute Bridge & Nancy

WOD: Glute Bridge & Nancy

Strength:

Weighted glute bridge

5 x 10. Going up in weight; Rest 2:00

METCON

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

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WOD: Your Next Lift then Deadlift & Push Up

WOD: Your Next Lift then Deadlift & Push Up

Strength:

Your Next Lift 3 sets of 5 at working weight
Goal is to lift 5-10# heavier in upper body lifts or 10-20# heavier in lower body.
You will alternate strict press with push press every other cycle and you will alternate front squat every 3rd cycle.

Metcon:

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

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