Sunday 4.9.17 WOD
Monster Mash! Mobility 5min Scap Scrub WOD “Slide From Reality” — 0:00 – 5:00 — 21 Thrusters (95,65,75,55) 21 Pull Ups — 5:00 – 10:00 — 21 Deadlifts (225,155,185,135) 21 Burpee Bar Hops — 10:00 – 15:00 — 9 Muscle Ups 9 Clean and Jerks (135,95,115,75) — 15:00 – 20:00 — 15 Thrusters (95,65,75,55) 15 […]
Saturday 4.8.17 WOD
Partner Up! Mobility 8min couch stretch, rotating every 1min WOD “Canonball” Teams of 2 25min AMRAP 50,40 Cal Bike 50 Power Cleans (135,95,115,75) 50,40 Cal Bike 50 Power Cleans (165,115,145,95) 50,40 Cal Bike 50 Power Cleans (195,135,175,115) 50,40 Cal Bike Max Power Cleans (225,165,205,135) **Score total cals + reps $ Out Have a great weekend! […]
Friday 4.7.17 WOD
Max Effort Upper Mobility Keg Stretch WOD “Rickrolling” 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks) Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps **Last completed 4.7.16 $ Out 4 Rounds 3 Weighted Bar Muscle Ups 3 Weighted C2B 3 […]
Thursday 4.6.17 WOD
Dynamic Effort Lower Mobility Front Rack Mobility WOD 15min EMOM Min 1: 1rd Cindy Min 2: 200m Run Min 3: Max Clusters (95,65,85,60) **Score total Clusters $Out Back Squat (2(5@60%, 5@ 65%, 5@70%)) **score 5×70% WOD NOTES
Wednesday 3.5.17 WOD
Bring a Friend Day! Mobility The Worstest! 10min Squat test WOD “In the Meantime” 50,35 Calorie Row –Then– 5 Rounds 10 Burpees 10 T2B –Then– 50,35 Calorie Row $ Out 8min EMOM Min 1 – 150m Run Min 2 – x5 Deficit HSPU WOD NOTES
Tuesday 3.4.17 WOD
Dynamic Effort Upper Mobility Overhead Archetype WOD “The Freshmen” 12min AMRAP 40 Air Squats 20/15 Cal Bike 10 Hang Power Snatches (85,60,75,55) $Out Power Snatch (5(Snatch Pull/2+Power Snatch/2) 65%) WOD NOTES
Monday 4.3.17 WOD
Max Effort Lower Mobility Voodoo Hamstring WOD “Lithium” –0:00 – 4:00 complete 4 Rounds– 15 Deadlifts (135,95,115,75) 15 HSPU/HR Push Ups –4:00 – 8:00 complete 4 Rounds– 12 Deadlifts(165,115,145,95) 12 HSPU –8:00 – 12:00 complete 4 Rounds– 9 Deadlifts (195,135,175,115) 9 HSPU –12:00 – 16:00 AMRAP– 6 Deadlifts (225,165,205,135) 6 HSPU $ Out 4 Rounds […]
Sunday 4.2.17 WOD
Monster Mash! WOD **Last completed 9.4.16** “Quick To Start…Slow To Finish” 400m Run 6 Bar Muscle Ups 800m Run 6 Rope Climbs, 15′ 400m Run 6 Ring Muscle ups **MU-scale to x2 jumping bar MU –Immediately– 800m Farmers Carry (55,35) **KB or DB in each hand –Immediately– 15-12-9 Cluster (115,75) Burpee Pull Ups **Pull Up […]
Saturday 4.1.17 WOD
Partner Up or Complete Solo WOD “Linda” 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight **Strict 45min time cap $ Out Have a great weekend! WOD NOTES
Friday 3.31.17 WOD
Max Effort Lower Mobility Troll Mobility WOD “17.5” of “Clairvoyance” CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Or “Clairvoyance” Snatch (Heavy Single) In 5min –Then immediately– 5 Rounds: 300m Row 10 Squat Snatches (95,65,75,55) **score time $ Out Active Recovery 10:00 of […]
