Category Archives: WOD

Rubber

Athletes: Row 500m 15 Hang Clean 135/95 20 Kettlebell Swings  1.5/1 50 DU's or 150 Singles 20 Kettlebell Swings  1.5/1 15 Hang Clean 135/95 Row 500m...
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Peee Ahhhh!

Competitors: 1. 6×3 High Bar Pause Squat, 1310, increase from last week, keep weight same across, rest :90 between sets 2. 4×7 Split Squat (each leg) to deficit, rest no more than 2:00 between sets 2. WOD 5 Rounds Run 200m 100′ backwards sled drag 135/95 (load) 10 UB Power Cleans 165/110 rest 2:00 3. CORE 10 Dragon Flags 25 Barbell Roll-outs with close grip...
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Lights!

Competitors: WARMUP 2 Rounds (empty barbell) 5 Muscle Snatch 5 Hang Power Snatch 5 OHS 5 Box Jumps 30/24 1. Snatch Find a max from above knee block position, no time limit 2. 4×3 Snatch Grip Behind Neck Push Press @ heaviest possible, rest 2:00 between sets 3a. 4×5 Bench Press @ heaviest possible, rest :60 3b. 4×2 Legless Rope Climb, rest :60 4. 8m AMRAP, escalating ladder CTB...
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Congrats Helen & Keely

[gallery link="file"] Helen & Keely just finished their CrossFit Level 1 Certification! Competitors: WARMUP 10 minutes not scored and for quality Band Warmup, 10 reps of each 20 GHD Situps 1. Low Bar Back Squat 2×3 @70% 2×2 @80% 3 more sets for a max x2 then: 3×3 @ 70% above max 2, add chains 2. WOD 5 Rounds 12 OHS 115/75 35 Double Unders   Athletes: Spend 15 minutes working on pull ups....
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