Archive for the ‘Uncategorized’ Category

Sucky Saturday

Posted: 06/23/2017 in Uncategorized

With a partner for time:

2 rounds:

50 Back extension

50 Hand Stand Push Up

50 Box Jump Over

50 Dumb bell Clean 50/35

50 KettleBell Front Rack Walking Lunge 25/36

10 Rope Climb

Pull it

Posted: 06/08/2017 in Uncategorized, WOD

Strength: Build to Heavy Clean

7 singles – 12 minutes

Wod:

6 Rounds for time

20 Calorie Row

10 Cleans 185/135

do what?

Posted: 05/19/2017 in Uncategorized, WOD
Tags:

for time with partner: split reps however / run together

400m run

then 4 rounds of:

25 pullups

50 lunge steps 45/25 overhead

25 burpee box jump 24/20

50 cal row, bike, or ski

then 400m run

DONE!

Holleyman

Posted: 05/02/2017 in Uncategorized

With a partner:

60 rounds

5 wall ball 20/14

3 HSPU

1 Power Clean 225//155

Mainsite

Posted: 04/30/2017 in Uncategorized
SKILL

Every :90 for 6 rounds

1 dead lift

1 hang power snatch (or squat)

1 overhead squat (or snatch balance)

*For max load or do 3 reps each for technique work

WOD 

3 rounds for time of:

9 dead lifts 135/95

6 hang power snatches 135/95

3 overhead squats 135/95

Dead-up

Posted: 04/27/2017 in Uncategorized
WOD 

For Time:

10-8-6-4-2

Dead lifts 315/285

27-24-21-18-15

Push-ups

Anniexxx

Posted: 04/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

1 min calf stretch

5 inch worms (focus on length through heel)

2 min single unders

WOD

“Anniexxx”

25-20-15-10-5

Triple unders

GHDSU

(OR)

“Annie”

50-40-30-20-10

double unders

AB mat sit-ups

Rainy Day Partner WOD

Posted: 04/21/2017 in Uncategorized

WARM UP

With partner:

4 each Junk Yard Dog

10 each Granny Toss with med balls

10 each over shoulder with med balls

 

WOD

4 rounds with a partner (one working at a time)

50 power snatch 75/55

50 box jump 24/20

50 wall ball 20/16

 

RECOVERY

1:00 couch stretch each leg

1:00 pigeon each leg

Warm-up

3 min foam roll (1 min T-spine, 1 min each quad)

2 min couch stretch (1 min each side)

WOD

EMOTM for 20 minutes of:

E- gymnastic weakness

O- conditioning weakness

(((OR)))

“Nicole”

AMRAP in 20 minutes of:

Run 400m

Max unbroken set of pull-ups

*score is number of rounds and pull-ups

Recovery 

4 min (2 min each calf, 2 min each lat)

2 min pigeon (1 min each side)

warm

Posted: 04/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

game

Strength

4×8 front squats as heavy as possible

Metcon

2 rounds for time:

50 sit-ups

50 walking lunges