CrossFit SKILLZCoach-led Warm Up:30 DeadhangRest as needed:30 Scap Pull UpsRest as needed:30 Gymnastic KipsRest as needed5 Jump-into-kipRest as needed3 Jump-into-kip + kip (look over pull up bar) Rest as needed, then:EMOM 5 minutes1-3 Bar Muscle Ups Stimulus: Warm-up/StaminaRest: As Needed WODAMRAP 12 Minutes60 Double Unders25 Wallballs 20/14lbs5 Bar Muscle Ups Feel: GasPacing: SustainRead More
CrossFit For TimeTeams of 4, Rotating stations each minute400 Calorie Machine300 Kettlebell Snatch 53/35lbs250 Bench Press 135/95lbsRest Time Cap 30 Minutes *Athletes begin at different stations and work all at once with one resting. Once a station is completed, it becomes another rest station. Feel: GasPacing: SustainRead More
CrossFit Squat Clean1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,4 reps @ 65%3 @ 70%2 @ 75%4 @ 70%3 @ 75%2 @ 80%4 @ 75-80%3 @ 80-85%2 @ 85-90% Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave. Stimulus: HeavyRest:...Read More
CrossFit STRENGTHBack Squat 3-2-2-1-1 Start around 70-80% and look to build each set ending at a heavy single Stimulus: HeavyRest: As Needed WOD2 Rounds24/18 Calorie Row20 Burpees Over RowerRest 4-8 Minutes to send it again Feel: GasPacing: SENDRead More
CrossFit AMRAP 25 Minutes6 Muscle Ups300/250m Row3 Push Jerks @ 70-80%Rest 1:00 Bar may be taken off the floor or out of a rack. Feel: GasPacing: SustainRead More
CrossFit SKILLZEvery 1:30 Minutes for 12 Minutes (8 sets)2 Tempo Pull Squat Snatches Drop and reset between reps Start no heavier than 50% of your 1RM and only add weight if your movement is flawless. Stimulus: TechniqueRest: As Needed WODAMRAP 12 Minutes10 Pistols6 Farmer’s Carry Shuttles 50s/35s*Rest :30 *Farmer’s Carry is performed in 50′ Shuttles...Read More
CrossFit For Time20 Rounds as a team, alternating movements with a partner:6 Ring Dips10 OH Squats 120/85lbs14/10 Calorie Air Bike 30 minute cap Feel: CardioPacing: Sustain Athletes confident in their dip capacity should perform strict dips. Example:P1: Ring dipsP2: OH SquatP1: BikeP2: Ring DipP1: OHSP2: BikeRead More
CrossFit SKILLZOption 1:For Time10-9-8-7-6-5-4-3-2-1 (55 reps)Unbroken Bar Muscle Ups Option 2:For Time*5-4-4-3-3-3-3-2-2-1 (30 reps)Bar Muscle Ups (not unbroken)Rest at least :30 after each set Option 3:Every :30 for 10 minutes (20 sets)1-2 Bar Muscle Ups, Jumping Bar MU, or BMU Kips 10 minute cap on all options. Stimulus: StaminaRest: As Needed/As Prescribed WODAMRAP 10 Minutes10...Read More
