WOD WOD, December 1, 2018
MOVEMBER MURPH Dont forget to donate guys… lets all dig deep together yeah … thank you Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was…
SEE EVENTFriday Feelzzz WOD, November 30, 2018
Functional Feelings on a Friday 🙂 Metcon "Sweet Mother of Mary" A). Dirty Snatches In Pairs: 0-7 mins WOD 1: 7min AMRAP of: Power Snatch RXD 60/40kg INT 50/30kg BEG 40/25kg (or less) Rest 7-10 mins (3 mins) From 10-25 mins B). Death by Couplet WOD 2: Within a 3 minute window, each complete the…
SEE EVENTWOD WOD, November 30, 2018
Snatches n Six Packs 3 Pos power Snatch (Weight) Above knee Below knee Floor 15 Minute open cap Build to a challenging load for the 3 position P/snatch Only move up in weight if hitting clean / crisp / successful reps No more then 6-7 sets required Metcon (AMRAP – Rounds and Reps) AMRAP in…
SEE EVENTWOD WOD, November 29, 2018
Big Booty Bishes Back Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 4 @ 60 % Set 2 : 4 @ 70 % Set 3-6 4 @ 75-80% TEMPO: 2-X-1-1 *After each set : 20-30m Single arm KB overhead carry P/side ( Pull up prep ) Metcon CARDIO OPTION : 8 x…
SEE EVENTOlympic Weightlifting WOD, November 29, 2018
OLY CLUB Warm-up A) Difabio Flow B) Barbell Flow – All movements Metcon (Weight) COMPLEX – 20 minute open cap 1 x Power Clean 1 x Hang Squat Clean 1 x Power Clean 1 x Hang Squat Clean 2 x Split Jerk No more then 6-7 sets required for this volume piece Back Squat (Weight)…
SEE EVENTWOD WOD, November 28, 2018
Wednesday Tune up Metcon (Calories) Rotating EMOM 20-25 Minutes – 4-5 sets … Minute 1 : 30 Second Assault Bike Minute 2 : 30 Second DB Hold 55/35kg Minute 3 : 200m Minute 4 : 30 Second KB Rack hold 20/12kg x 2 Minute 5 : Rest Record total Ass bike calories RX PLUS :…
SEE EVENTWOD WOD, November 27, 2018
Crossfit Tuesdays SAY WHAAAAA? Metcon (Time) 3 Rounds for time – 18 minute cap 10 x Lateral Burpees over bar 20 x Wall Balls 20/14lbs 10 x Power Cleans 60/40kg 20 x Wall Balls 10 x Lateral Burpees over bar REST 2:30 Minutes OPTIONS : BB : Reduce Load WB : Reduce Load / Distance…
SEE EVENTWOD WOD, November 26, 2018
Brodizzling Handstand push up memories form the 50’s open chipper 😉 Warm-up Shoulder Priming / Front Squat prep Front Squat (Weight) Every 3 Minutes x 6 Sets Set 1 : 5 reps @ 55 % Set 2 : 5 reps @ 65 % Sets 3-6: 5 reps @ 70-75% TEMPO : 2-X-1-1 *After each set…
SEE EVENTWOD WOD, November 25, 2018
Blitzem Sundays Metcon (Calories) Teams of 3 Complete the following: 10 Rounds each 45s work/2:15 rest ASSAULT BIKE/SKI ERG max cals *After each effort perform 10 ball slams 20/12kg *Each team member leaves on the minute. 15sec rotation. *Consistent rounds *Score = Total team cals
SEE EVENTWOD WOD, November 24, 2018
Saturday Slingin Will anyone get back to the second leg of the rower ?? Metcon (Calories) In teams of 2 AMRAP in 24 minutes Buy in : 80/60 x cal row or ski Then 20 rounds ( 10 rounds each ) 6 x Burpees 6 x box jump over 24/20" 6 x DB / KB…
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