Wednesday Wod 11.22.17

A. “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 55/35# 4 Burpee Box Jumps 24/20” 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 70/53# 8 Single-Arm DB or KB Snatches (4 each arm) 70/55# 9 Toes to Bar 10 Walking Lunges with Dumbbells 55/35# 11 Ring Dips 12 Man-Makers […]

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Tuesday Wod 11.21.17

A. 18 Minutes EMOM Minutes 1-6 Muscle Snatch x 1 Minutes 7-12 Power Snatch x 1 Minutes 13-18 Squat Snatch x 1 (Ideally, Add Weight Across Each Minute) B. 7 Tough Sets Back Squat x 2 Grind some tough sets out here! Go For A Heavier Overall Average As Compared to Last Weeks 5 Sets. […]

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Monday Wod 11.20.17

A. 5 Tough Sets Front Squat + Jerk B. CrossFit Games Event Rope-Clean 5 Rope Climbs 15′ 5 Clean and Jerks 145/115# 4 Rope Climbs 15′ 4 Clean and Jerks 165/125# 3 Rope Climbs 15′ 3 Clean and Jerks 185/135# 2 Rope Climbs 15′ 2 Clean and Jerks 205/145# 1 Rope Climb 1 Clean and […]

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Saturday Wod 11.18.17

3 Sets, Not For Time 20 Triple Unders 1 Pegboard Ascent (Hopefully by now these are getting easier) 15 Dynamic Glute Ham Raises 20 Alternating Pistol Squat (Use Excellent Form Here) Make sure to spend several minutes getting warm before jumping into this skills section. Some of this demands good mobility and warm tissues For […]

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Friday Wod 11.17.17

A. 5 Tough Sets Weighted Dip x 3 B. Deadlift Set #1 – 5 Reps @80% Set #2 – 4 Reps @82% Set #3 – 3 Reps @85% Set #4 – 2 Reps @87-90% Set #5 – 1 Rep @92-95% Percentage Based Upon Estimated 1RM Today, Not all Time Best C. 15 Minute AMRAP 5 […]

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Wednesday Wod 11.15.17

A. 10 Minutes EMOM Minutes 1-5 Press In Snatch x 3 Minutes 6-10 Muscle Snatch x 1 Press In Snatch – Only Add Load to The Bar If You Have Full ROM Capacity Overhead Muscle Snatch – Start at Roughly 95/65 (Give or Take) and Build Over the 5 Sets B. 15 Minutes E90 (10 […]

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Wod Tuesday 11.14.17

A. For Time 10 Legless Rope Climbs Rest 5-10 Minutes 3 Tough Sets Weighted Wide Grip Pull-up x 5 3 Tough Sets Landmine Row x 8 B. 10-15 Minutes Obstacle Handstand Walk (Look For Improvement From Last Week) C. Run 1600 Meters 12 Bar Muscle-Ups Run 800 Meters 9 Bar Muscle-ups Run 400 Meters 6 […]

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