August 24, 2019 Team WOD Teams of 3 complete the following: 3 Rounds of: 20 Partner Tire Flips 60 Calorie Row then, 100 Hand-Release Push Ups 100 Goblet Squats (53/35) 100 Pull ups 100 Kettlebell Swings (53/35) 100 Box Jump Overs (24″/20″) *Team members can partition the work as needed between all three members. Each...Read More
August 22, 2019 Conditioning: 800m Run, Rest 2:00 400m Run, Rest 1:00 200m Run Rest 3:00 Run 200m, Rest 1:00 Run 4:00m, Rest 2:00 Run 800m Metcon: 3 Rounds for time: 10 Devil Presses (50/35 x 2) 50 Unbroken Double Unders* (100 Unbroken Single Unders) *Every trip/break on the Jump Rope = 5 BurpeesRead More
August 21, 2019 Strength: Back Squat 3 x 2 @ 80% 2 x 1 @ 85% Metcon: 15 minute AMRAP 5 Rounds of “The Chief” @ 115/75 20/15 Calorie Bike 5 Rounds of “The Chief” @ 135/95 20/15 Calorie Bike 5 Rounds of “The Chief” @ 155/105 *1 Round of “The Chief” = 3 Power...Read More
August 20, 2019 Gymnastics Conditioning: 4 Rounds (Not for time) 1:00 Bike or Ski (moderate pace) Handstand Push ups* *Rnd 1: 15, Rnd 2: 12, Rnd 3: 9, Rnd 4: 6 *If this rep scheme is too much, scale back to either 12-9-6-3 or even 9-6-3-1. Metcon: (For time) 100 Wall Balls (20/14) 50/40 Calorie...Read More
August 19, 2019 Strength: Power Snatch 5-5-3-3-1-1 *Progressive loading in weight. 5’s and 3’s must be completed as Touch and Go Reps. *Use this as a baseline to establish a New 1-Rep Power Snatch. Metcon: “Isabel” 30 Power Snatches (135/95) *This is a CrossFit Benchmark WOD, so be sure to keep record of it.Read More
