WOD

Friday – 12-15-17

1. Buy In For Total Time: RUN 800M for Time Rest 2:00 400M Rest 1:00 200M The rest is there to allow you to put true focus on crushing each check point. 2. Metcon “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders The weight...

Thursday -12-14-17

1. Buy In 4 Sets of 15: Unbroken Deadlifts (225/155) Rest as little as needed between rounds. Compare to last week’s 3×20. 2. Metcon “Switch Gears” 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Bike Sit-Ups Shuttle Sprints In this Tabata style workout,...

Wednesday – 12-13-17

1. Buy In Hang Power Clean 15 min Build to a Heavy set of 3 2. Metcon “Sky Hook” 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each...

Tuesday – 12-12-17

1. Buy In Not For Time: 2:00 L-Sit Hold 2:00 L-Pull-Up Hold 2:00 GHD Hold 2. Metcon “Half and Half” Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Weighted Run (45/25) In this team relay workout, partners will complete full rounds before switching. Each partner...

Monday 12-11-17

STRENGTH/SKILL Back Squat On the Minute x 5: 5 Back Squats – 74% METCON AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 21/15 Calorie Assault Bike 30 Toes to Bar  

Friday – 12-8-17

1. Buy in On the Minute x 5 6 Hang Squat Cleans + 2 Push Jerks 5 Hang Squat Cleans + 3 Push Jerks 4 Hang Squat Cleans + 4 Push Jerks 3 Hang Squat Cleans + 5 Push Jerks 2 Hang Squat Cleans + 6 Push Jerks Barbell: (155/105) 2. Metcon Teams of 3 AMRAP 20: 7 Kettlebell...

Thursday – 12-7-17

1. Buy in Deadlift 3 Sets of 20: Unbroken Deadlifts (225/155) Rest as little as needed between rounds 2. Metcon AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s) Playing around with some higher skill movements in today’s...

Wednesday – 12-6-17

For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run & 1 RAK _________________________________________________________ CrossFit WODs often acknowledge amazing heroes that have selflessly given the...

Tuesday – 12-5-17

1. Buy In Not for Time: 30 Strict Toes to Bar 40 GHD Sit-Ups 50 Abmat Sit-Ups 2. Metcon 5 Rounds: 10 Power Cleans (135/95) 10 Burpees

Monday 12-4-17

1. Buy In Front Squat Heavy Set of 2 2. Metcon 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row

Friday 12-1-17 Lift-Off

Who's ready to lift? Tonight is the Start of the 2017 CrossFit Games Liftoff. What is the Lift-OFF? The Lift-Off consists of the following: Snatch. Clean and jerk. Work out. Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting...

Wednesday 11-29-17

1. Buy In Power Clean + Push Jerk On the Minute x 10: 1 Power Clean + 1 Push Jerk 2. Metcon “Gwen” 15-12-9 Unbroken Clean and Jerks Athletes choice on loading.

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