Friday 7.22.16 WOD
Max Effort Lower WOD “Fat Amy” For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (L+R=2) 10 Burpees 20 Kettlebell Swings (70,55) 10 Burpees 10m Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats **Extra Credit: wear a weight vest […]
Thursday 7.21.16 WOD
Dynamic Effort Upper Congrats to CFML Athlete Kevin Paoletti, 60+ pounds down since starting CrossFit! WOD “Another notch in the belt” 50 Cal Row, 25 DB Bench Press (75,55,60,35) 40 Cal Row, 20 DB Bench Press 30 Cal Row, 15 DB Bench Press 20 Ca Row, 10 DB Bench Press 10 Cal Row, 5 DB […]
Wednesday 7.20.16 WOD
Happy 16th Birthday Maya! WOD “Maya” Happy 16th Birthday, enjoy these 2 WODs with 16 reps each 6-4-6 15′ Rope Climbs 3/4 BW Squat Cleans –5min Rest– 3 Rounds 10 Thrusters (95,65) 6 Bounds over 6 consecutive PVCs (24,20) **Score your total time, including rest $ Out 30 Barbell Ab Roll Outs
Tuesday 7.19.16 WOD
Dynamic Effort Lower WOD “Smoke ’em if you got ’em” 2min EMOM for 10 Rounds 3 Ring Muscle Ups 5 Deadlifts (225,155,185,135) 7 Pistols **1MU= 3 Ring PU + 3 Ring Dips (scale) **Score successful full rounds $ Out Box Squat (2min EMOM 6×4 @ 70%)
Monday 7.18.16 WOD
Max Effort Upper WOD “1+1=3” AMRAP 7min 3 Power Snatches 1 Round ‘Cindy’ (60%+) AMRAP 6min 3 Power Snatches (70%+) 1 Round ‘Cindy’ AMRAP 5min 3 Power Snatches (80%+) 1 Round ‘Cindy’ **Score total rounds + reps and 3RM PS below **Score total rounds + reps and 3RM PS below **There are 2 goals in […]
Sunday 7.17.16 WOD
Monster Mash! WOD 7.11.16 CF Linchpin For time: 40 Pull-ups 30 Clean & Jerks (115,80,95,65) 20 Bar-facing Burpees9-15-21 reps for time of: Front Squat (185,135,155,105) Handstand Push-up In a 5 minute window: 50 Sit-ups Max Cals Assault Bike *Rest 5 minutes between workouts **Score total time and assault bike cals in comments **45min time cap […]
Saturday 7.16.16 WOD
Partner Up! WOD “Gateway” Teams of 2 21-15-9 DB Sntaches (55,35) 21-15-9 Pull Ups –3min Rest– 5min AMRAP Max Distance Rope Climbs –3min Rest– 4000m Row **40min Time Cap **Each Athlete will complete 21-15-9, rotate row every 200m **Score time and total distance in comments $ Out Have a great weekend!
Friday 7.15.16 WOD
Max Effort Upper Strength Cluster (In 6min Find your 1RM) –Start WOD at Minute 10 — WOD “Your way or mine?” 21-18-15-12-9-6-3 Thrusters (45,35,35,25) 200m Row AFTER each set $ Out Accumulate 5min in a farmers hold, KB in each hand (70,55,55,45)
Thursday 7.14.16 WOD
Dynamic Effort Lower Strength Snatch (6min EMOM x3 reps, increase weight every min) WOD “Claudia” 5 Rounds for Time 20 Dumbbell Swings (55,35) 400 Meter Run $ Out 100 Barbell Side Bends
Wednesday 7.13.16 WOD
Monster Mash! WOD “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. $ Out 100 Sit Ups […]
