Category

Uncategorized
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
Read More
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
Read More
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
Read More
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,...
Read More
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
Read More
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:...
Read More
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
Read More
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...
Read More
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...
Read More
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
Read More
1 2 3 4 5 251