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Mittwoch, 31.01.2018

Gymanstics Day; weighted push-up 10-10-1010 use plate on back SKILL Bar Muscle Up practice WOD 15min AMRAP 2 Bar Muscle Ups 40 sec hollow hold 60 Double Unders 40 sec Super man hold 20 Air Squats scale for Bar Muscle Up > burpee chest to bar pullup

CrossFitMittwoch, 31.01.2018

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Dienstag, 30.01.2018

Power Snatch: 1-1-1-1-1 WOD 21-15-9 power snatches box jump step down Men; 115lbs, 24-in. box Women: 75lbs, 20-in. box TC 7 Min Finisher 3 x 12 DB bent over row Conditioning Min 0:8:00 21-15-9 Row Burpee over the erg Min 08:00-16:00 Wallballs box jump step down Min 16:00-24:00 Goblet Squats 24/16kg Push ups

CrossFitDienstag, 30.01.2018

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Freitag, 26.01.2018

10min to work up to a heavy power clean 10min muscle up skill and scaling practice AMRAP 14 min 60cal row 50 T2B 40 Wallball Shots 30 Cleans 135/95lbs 20 muscle ups

CrossFitFreitag, 26.01.2018

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Donnerstag, 25.01.2018

Squat snatch: 1-1-1-1-1 WOD: 8 rounds for time: 10 Wallball 20/10lbs 3 squat snatch 115lbs/75lbs TC: 8 min Scale weight on WB or snatch to make the timecap. Finisher: 1 set: max strict T2b max v-ups no rest between exercices GYMNASTICS 10 min handstand practice (practice freestanding or walking) WOD: 20 min AMRAP: 30s hs hold 15 air squats 30s

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CrossFitDonnerstag, 25.01.2018

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Mittwoch, 24.01.2018

On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 seconds Go hard! Backsquat: 1-1-1-1-1 Go as heavy as possible with good form

CrossFitMittwoch, 24.01.2018

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Dienstag, 23.01.2018

Skill: 10 min 1 arm DB OHS practice OHS: in 10 min find: 10 RM WOD: 10-8-6-4-2 OHS 115lbs/75lbs Burpees box jump Thruster 115/75lbs TC: 10min (No stepping up on burpee) Conditioning: 4 rounds of: 3 min AMRAP: 50 double unders 25 air squats 1 min rest between amraps 3 min AMRAP: 25 burpees 25 cal row 1 min rest

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CrossFitDienstag, 23.01.2018

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Montag, 22.01.2018

Skill: 10min bar muscle up practice Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Finisher: 3×20 Reverse DB flyes 3×20

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CrossFitMontag, 22.01.2018