Friday Feelzzz WOD, September 27, 2019
Fitness and Feelzzz 😍👌 Deadlift (5×5) Week 2 – Push/Pull Every 4 mins x 5: 5 x Deadlift @ 60 % of what you hit last week. Super set 5 x Shoulder Press @ 60 % of what you hit last week. Shoulder Press (5×5) Pull-ups (5 sets ‘x’ reps) Emom x 10 Odd mins:…
READ MOREWOD WOD, September 27, 2019
Friday Chippin Necessities End of the week, full-body reset- with a buddy x 14 mins 8 x P /side Half kneeling DB Press ( 3-x-1-1 ) 10 x P / side Cross body DB RDL ( 3-x-1-1 ) ( DB opposite hand to lead leg) 8 x P / side DB SA Row ( 2…
READ MORECrossFit Kids WOD, September 26, 2019
Crossfit Teens Week 10 Warm-up Dodge Ball 3 rounds 200m run 10 shoulder taps 30 sec hang 3 x wall walks Skill Gymnastics skills Alt EMOM 12 Min 1 – #pull ups/10 kip swings Min 2 – 20 sec handstand hold/wall walk to handstand Metcon (Time) 3 rounds for time 300m run 6 pull ups…
READ MOREWOD WOD, September 26, 2019
The long game Metcon (Time) 4 Rounds for time: 300m Run 8 C2B pull ups 12 Burpee to target 8 TTB 50 DU 2min Rest after each round *Start rounds 2 & 4 from the bottom *25min cap OPTIONS: Run: Row C2B: PU/Jumping/Ring rows (12) BBJ: Burpee step ups TTB: Straight leg raises DU: 50…
READ MOREOlympic Weightlifting WOD, September 26, 2019
Cycle 9: Tempooooo Week 2 Metcon (Weight) 5sec Snatch Deadlift (to power position) + Snatch E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 7×1 @ 72% Metcon (Weight) 5sec Clean deadlift (to power position) + Clean E2M 1×2 @ 50% 1×2 @ 60% 1×1 @ 70% 7×1 @ 72% Metcon (Weight) Pause Split…
READ MOREWOD WOD, September 25, 2019
“Nitrous” Accessory All Things Lunges E2M x6 Set 1 & 2: Double KB Farmer hold lunges Set 3 & 4: Double KB FR lunges Set 5 & 6: SA OH lunges (up 1 arm, back the other) *From Rig to rower and back *After each set complete 5 Tempo ring rows *Change weights up or…
READ MOREWOD WOD, September 24, 2019
Breath / Carry / Crawl Metcon (Calories) Teams of 3 : 2 x 12 Minute AMRAPS A1) AMRAP in 12 Calorie Assault bike *Each player leaves on the minute – gets 4 efforts each of 45 seconds *In rest : 40m bear crawl A2) AMRAP in 12 Ski Erg for cals *Each player leaves on…
READ MOREWOD WOD, September 23, 2019
Elizebeth Hang Clean (Weight) E3M x6: 3 Hang squat cleans *working up in weight to a heavy triple… no fails or grinding *After each set complete: 100m jog Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Rx 60/42.5 *Power Clean *10min cap OPTIONS: PC: Reduce load Ring dip: Paralette dip/Def push up/push up COOL…
READ MOREWOD WOD, September 22, 2019
Super Sunday Metcon (Calories) In Pairs : 4 Minutes on/ 4 Minutes off x 32 Minutes ( 4 sets each ) Round 1 and Round 3 : 12 x Double KB Front Rack reverse Lunges 400m Run Max Cal ski or row in time remaining Round 2 and Round 4: 12 x Burpee box jump…
READ MOREWOD WOD, September 21, 2019
Follow that leader Metcon (AMRAP – Rounds and Reps) AMRAP 27 : Teams of 3; R4R4R: 12/9cal row 9 Double DB Push Press 6 C2B 3 Dball 2 shoulder Rx 22.5/15 & 55/35 *Once you finish dballs you must complete: 150m run ( active rest ) *Next player commences row as soon as final DB…
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