SS: 7×3 Pause Back Squats-work to 3RM *3 Count Pause in bottom WOD: “Karen” 150 Wallballs For Time 20/14 Core: 100 Russian Twist w/plate 45/25 Endurance: Warm up: w/Class WOD: “Karen” 150 Wallballs for Time 20/14 6xME SPRINT around adjacent building. Rest 1:00-2:00 Minutes between effortsRead More
SS:14 Minute Partner alternating EMOM: Even: 5 Strict Press- no Racks Odd: 5 Pendlay Rows *Pick a partner with similar strength numbers, one partner starts on one exercise, the other on the second. switch back and forth each minute. Should hit 7 sets of five on each movement. weight’s should be medium-heavy, but both athletes...Read More
SS: 5×3 Hang Squat Snatch (Mid-thigh)-work to 3RM WOD: “For Time” From CrossFit.com 50 Pistols (alternating and total) 25 Dips 40 Pistols alternating 20 Dips 30 Pistols alternating 15 Dips 20 Pistols alternating 10 Dips 10 Pistols alternating 5 Dips Endurance: Warm up: w/Class WOD: Complete same WOD as class as they begin the SS....Read More
SS: Deadlift 7×3- work to a 3RM *Reps and sets should all be “touch & go” WOD: “10 RFT” 15 Deadlifts 135/95 ADV: 185/115 15 Hands Release Push ups Core: 2 Minute sit up test Rest 1 Minute 1 ME Push up PlankRead More
SS: 5-7 sets of 3 Hang Squat Clean from Power Position- work to a heavy set of 3 WOD: “For Time” 20 Ground to OH 95/65 ADV:115/75 Run 800 20 Ground to OH 95/65 ADV: 115/75 Run 800Read More
WOD#1: “For Time” 100 Walking Lunges (total) 50 Strict Press 45/35 *Do Not Pace this WOD! should be an all out sprint that is a sub 5 Minutes. Rest around 5:00 or until recovered before starting WOD #2. WOD#2: “Helen” 3RFT 400 Meter Run 21 KBS 55/35 12 Pull Ups Endurance: Endurance WOD today is...Read More
SS: 6-5-4-3-2-1 1&1/4 Front Squat – Increase weight every set to a 1RM WOD: “For S2O Reps” 12 Minute AMRAP ME Shoulder to OH 95/65 ADV: 115/75 Every Time you drop the bar you must perform 50 Lateral Bar Jumps (total) before you can pick the bar back up. *Score is total reps of Shoulder...Read More
SS: 5-7 sets of 3 Hang Squat Snatch from Power Position. Work to a heavy set of 3. *Ideally I want you to get to your heaviest set in 5, but if you miss your last set, feel like you can still go up after your fifth set or something along those lines I left...Read More
SS: 100 Tire Flips. *Try multiple tires but don’t dog it and flip the lightest one you can find the whole time. WOD: “For Time” 50 Deadlifts 225/155 50 Weighted Step ups 24/20 (55/35 single KB) 50 1 Arm KB Thrusters 55/35 (25/L/25R anyhow) Core: 4 Round Tabata Hollow Rock Hold, then 4 round Tabata...Read More
