Archive for the ‘WOD’ Category

“Front to Back”

3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings

“Mean Machine”

3 Rounds:
3:00 Calorie Row
2:00 shuttle sprints
1:00 Burpees
Rest 2:00

Monday 1/8/18

Posted: 01/07/2018 in CrossFit Trainers, WOD
Tags:
“Sea Sick”

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Friday 1/4/18

Posted: 01/04/2018 in WOD
Tags:
“Buddy-Buddy”

Teams Of 3

AMRAP 20:

50 strict pull-ups

75 bench presses (135/95)

70/50 cal row/bike/ski

Thursday 11/4/17

Posted: 01/03/2018 in Uncategorized, WOD
“Curve Ball”

100-80-60-40-20

double unders

50-40-30-20-10

sit-ups

25-20-15-10-5

medball cleans (20/14)

 

Wednesday 1/3/18

Posted: 01/02/2018 in WOD
3 position power snatch

build to a heavy complex

“power wheels”

AMRAP 3:

12/9 cal row

12 power snatches (95/65)

rest 3:00

AMRAP 3:

12/9 cal row

8 power snatches (115/80)

rest 3:00

AMRAP 3:

12/9 cal row

4 Power snatches (135/95)

Tuesday 1/2/18

Posted: 01/02/2018 in WOD

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

IN THE ORDER OF THE SONG, 1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1 ETC…….

95/65

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 STRICT PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTER

8 SQUAT CLEAN

9 PUSH JERKS

10 POWER SNATCH

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

MERRY CHRISTMAS YALL!!!!!!!!!!

Slot Machine

Posted: 10/24/2017 in CrossFit Trainers, WOD
Tags:

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Sunday 9/17/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Dream Boat”

14-12-10-8-6-4-2

Cal Row

21-18-15-12-9-6-3

strict press (75/55)