Currently viewing the category:
"CrossFit"
I will update both day 6 and 7 this week.
Warm up
As needed
Todays comp is skill based and there is a possibly for someone to get 60 points.
Event#1.
3 attempts at your max height box jump. You must have a two foot take off and must land and stand at full extension [...]
Continue Reading →Strength WOD
10,7,5,3,2,10 Front Squat
WOD
“The Fence Sitter”
4 rounds
Burpees 25
Knees to elbows 25
weighted overhead walking lunges 50 meters
To begin with I want to thank the team for helping out at the fair yesterday (Sean, Matt, & Jill) where would we be without you. To Mike thanks for covering the gym and making sure our members could still workout.
A very special thanks to Dave, Kristin, Haley, Jordan, Jake & Thad for working [...]
Continue Reading →WOD
75 pound Thruster
Pull-ups
With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute?continuing in this pattern as long as you are able. If your pace falls behind the count you are done.
Continue Reading →SWOD
5×1 Squat Snatch
WOD
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
push ups
ab mat sit ups
double unders
Strength WOD
3×5 power clean
WOD
Kettlebell swing, 1 minute.
Med ball clean, 1 minute.
Rest
Perform 3 rounds of this circuit for time:
15 Thrusters
8″L” Pull ups
Rest
2 minutes max rep burpee
___________________
warm up
3 rounds of 5 pull up, 10 push up, 15 air squat
WOD
1 minute each of:
Wall ball
Kettlebell swings
Rest 3 min
3 rounds for time of:
15 Front Squat (55-70% body weight)
15 burpee
Rest 3 min
1 minute each of:
[...]
Warm up
100 air squats
Strength Class (1/2 hour before class)
5×3 push press
WOD
3 rounds of
15 medball cleans
15 wall ball
15 burpees
