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Siteplicity
CrossFit SKILLZRxFor TimeUnbroken Sets Toes to Bar12-10-8-6-4-2-2-4-6-8-10-12 IntermediateFor TimeUnbroken Sets Toes to Bar10-8-6-4-2-2-4-6-8-10 BeginnerFor TimeUnbroken Kipping Knee Raises10-8-6-4-2-2-4-6-8-10 Stimulus: StaminaRest: As Needed WODAMRAP 4 Minutes x 36 Deficit HSPU 4″/2″6 Touch and Go Power Cleans 135/95lbsRest 2:00 Pick up where you left off each interval Feel: Muscle OverloadPacing: Sustain
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CrossFit Squat SnatchWarm Up1×3 from Power Position1×3 from Hang, at knee, w/ tempo pull1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,5 reps @ 60%4 @ 65%3 @ 70%5 @ 65%4 @ 70%3 @ 75%5 @ 70%4 @ 75%3 @ 80% Rest 2-4 minutes between sets, drop and reset. Stimulus: HeavyRest: 2-4 Minutes
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CrossFit AMRAP 22 Minutes, Alternating Full Rounds with a Partner1 Rope Climb8 Front Squats @60-70%*1 Rope Climb*Based off 1RM Squat Clean, bar taken off the floorFeel: GasPacing: Reach
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CrossFit Scooter On a 35-minute clock with a partner:Complete as many rounds as possible in 30 minutes of:30 double-unders15 pull-ups15 push-ups100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner,...
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CrossFit SKILLZEMOM 15 Minutes1 Tempo Pause Back SquatStart no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved.Tempo/Pause: 3-seconds down, 1-second pause, stand up fastStimulus: HeavyRest: As Prescribed WOD10 Rounds30 Double Unders8 S-DB Step Ups 70/50lbs to 24/20″Feel: CardioPacing: Sustain
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HAPPY THANKSGIVING!!! CrossFit 5 Rounds to Earn the FeastRun 300m (gotta get a good seat at the table)10 Box Jump Overs 36/30″ (who put obstacles on the way to dinner???)10 Shoulder to Overhead 135/95lbs (who put something that heavy in the cabinet)Rest 3:00 30 minute cap Score is total working time, not including rest. Feel:...
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CrossFit Every 5:00 for 30:00 (6 rounds)18/15 Calorie C2 Bike12 Bar Facing Burpees Score is total working time from each interval added together. Feel: GasPacing: Reach
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CrossFit WODGymnastics TestAMRAP 14 Minutes, Climbing the Ladder:3 Toes to Bar*10 Double DB/KB Deadlifts 50s/35s8/6 Calorie Row*Each round, add 3 Toes to Bar.Feel: GasPacing: SustainScaled:AMRAP 14 Minutes, Climbing the Ladder:3 Knee Raises*10 Double DB/KB Deadlifts 35s/25s8/6 Calorie Row*Each round, add 3 Knee Raises SKILLZFor 10-15 minutes (after metcon), practice the following skills, progressing to the...
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CrossFit Phase III marks the return of our Snatch phase where twice per week athletes will get barbells overhead in the snatch grip with a combination of squat snatches, power snatches, pulls and deadlifts. Back squats once per week as the skill lift this phase means a heavy squat phase is on the horizon, so...
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CrossFit AMRAP 25 Minutes, alternating rounds with a partner:4 Muscle Ups8 KB Swings 70/53lbs12 Wallballs 30/20lbs to 10/9′ Feel: Muscle OverloadPacing: Sustain
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