Thursday 1.14.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3, from rack @ 65%) WOD “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts (60,45) **In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011 To learn more […]
Wednesday 1.13.16 WOD
Explosive Strength Skill Work EMOM for 8min 20sec. Max K2E 40sec. Rest **Score your round that has the lowest reps. **Beginners: Focus on good kipping mechanics, syncing kips together. **Advanced: Focus on clearly making contact with your knee and elbow each rep and shortening up the movement. WOD “CrossFit Open Prep #2” 18min AMRAP 75 […]
Tuesday 1.12.16 WOD
Dynamic Effort Upper Strength Split Jerk (10×3 EMOM @ 65% from rack) WOD “Feng Shui” 20 Rounds 1 Cluster (135,95,115,75) 1 Muscle Up (Rx= 2 C2B) **Score time Rx+ = 1 Cluster + 1 MU (bar or ring) Rx = 1 Cluster + 2 C2B $ Out 4 Rounds 20 Banded face pulls 20 Banded […]
Monday 1.11.16 WOD
Max Effort Lower Strength Weighted Step-ups (24,20 Back Racked,Build to a heavy 10 (L+R=2)) WOD “Dementia” 50 Back Squats (135,95,115,75) 100 Bulgarian Split Squats (20,20) 50 Deadlifts (135,95,115,75) 100 Dubs **Split Squats, divide however **Score time, 18min time cap $ Out 7min AMRAP 15 Calorie Row 15 Sit ups
Sunday 1.10.15 WOD
Explosive Strength Skill 10 x Lower from a handstand against the wall to your feet as slowly as possible **count seconds out loud, score your slowest time **Rx+ performs in free handstand WOD “Burner” 21-15-9 Assault Bike for Cals Toes Through Rings –Then– 21-15-9 Row for Cals HSPU **Rx+ HSPU to 4″ negative $ Out […]
Saturday 1.9.16 WOD
WOD Partner Up! “Body Language” 25min AMRAP Time Keeper: 400m Run AMRAP 10 Overhead Barbell Lunges (115,75,95,65) 12 K2E 15 Box Jumps (30,24,24,20) 20 KB Swings (70,55,55,35) **Pick up where you left off, score total rounds + reps $ Out Have a great weekend!
Friday 1.8.16 WOD
Max Effort Lower Strength **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) WOD “Grimm’s Fairy Tale” 12min AMRAP 1 Round of “DT” 2 Rounds of “Cindy” **”DT”: 12 DL+9HPC+6STOH (155,105,135,95) **”Cindy”: 5PU+10PU+15SQ **Score Rounds + Reps (count all reps) $ Out 3×15 Partner med ball sit ups […]
Thursday 1.7.16 WOD
Dynamic Effort Upper Strength Split Jerk (EMOM for 10min x3 @ 60%, from rack) WOD “Reverse Psychology” For Time: 25/20 Calorie Row 20 Strict Press (95,65,75,55) 15 Burpees 20/15 Calorie Row 15 Push Press (135,95,115,75) 10 Burpees 15/10 Calorie Row 10 Push Jerks (155,115,135,95) 5 Burpees $ Out 5×15 Static ‘V’ Up Hold
Wednesday 1.6.16 WOD
Explosive Strength Strength Hang Snatch (2RM, full squat) WOD “CrossFit Open Prep #1” 3 x 4min AMRAPs 15 Power Snatches (75,55,65,45) 30 Wall Balls (20,14,14,12) **2min. rest between rounds **Score reps for each AMRAP **Restart each AMRAP with snatches $ Out 4×12 Barbell back loaded setups with feet anchored
Tuesday 1.5.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3 @ 60%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% WOD “Raise the stakes” 15min AMRAP 12 Deadlifts** (275,185,225,135) 24 Bounds (20,20) 36 Air Squats **Deadlifts: you must complete concentric and eccentric motion (no dropping from top) $ Out 100 Barbell […]
