Dead toes

Posted: 06/16/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time:

10-9-8-7-6-5-4-3-2-1

dead lifts 225

toes to bar

*30 double unders between each round

Fronts

Posted: 06/15/2017 in CrossFit Trainers, WOD
Tags:
STRENGTH

1rm front squat

METCON

12-9-6 front squats 225/185 *from the floor

run 400m between rounds

amraps

Posted: 06/13/2017 in CrossFit Trainers, WOD
Tags:
Strength 

4×8 single arm DB overhead squats (4/4)

METCON

5 rounds for max reps:

1 minute AMRAP double unders

1 minutes AMRAP DB snatches 50lb

1 minute rest

Franz

Posted: 06/12/2017 in CrossFit Trainers, WOD
Tags:
WOD

0-10 minutes

FRAN

10-20 minutes

21-15-9

box jumps 24/20

HSPU

20-30 minutes

21-15-9

Row for calories

burpees

* with a partner alternate between movements (21 thrusters, 21 thrusters, 21 pull-ups, 21 pull-ups)

*if you finish the WOD before the cap you can work ahead.

*if you’re not done with the designated work before the cap, move onto he next couplet.

Super Nasty

Posted: 06/11/2017 in CrossFit Trainers, WOD
Tags:
WOD 

“Nasty girl V2”

3 rounds for time:

50 alternating one leg squats 

7 muscle-ups

10 hang power cleans 175/115

——OR——-

Nasty Girls

3 rounds for time:

50 air squats

7 muscle – ups

10 hang power cleans 135/95

STRENGTH

1rm back squat 

 

Middle

Posted: 06/10/2017 in CrossFit Trainers, WOD
Tags:
WOD

3 rounds for time:

40 KB swings

1 minute plank

400m run

Traveling Band

Posted: 06/09/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time and Max Load:

Travel two miles with a partner, burdened with a heavy medball, a sled, DB’s, KB’s, plates. Go as heavy as you can.

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

Just You Weight

Posted: 06/07/2017 in CrossFit Trainers, WOD
Tags:
WOD 

AMRAP In 20 minutes of:

400m run

20 GHDSU

20 push-ups

Funge

Posted: 06/06/2017 in CrossFit Trainers, WOD
Tags:
Strength

4×8 overhead walking lunge

METCON

6 rounds for time:

50 double unders

Single arm over head DB walking lunge 25′ (AHAP)