Tuesday 12.15.15 WOD
Dynamic Effort Lower Strength Back Squat (5×5 @ 75%) WOD “Old Sink or Swim” 3 Rounds: 7 Hang Squat Cleans (Rx+155,105,Rx105,75) 14 KB Swings (Rx+70,55,Rx55,35) 21 Box Jumps (Rx+24,20,Rx20,16) $ Out 99 Sit ups with feet anchored
Monday 12.14.15 WOD
Max Effort Upper Strength Split Jerk (1RM with 4sec pause in bottom) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap $ Out 3 x 1min weighted plank
Sunday 12.13.15 WOD
Happy Chanukah! “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Have a Happy Chanukah!
Saturday 12.12.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works […]
Friday 12.11.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Max Effort Upper Strength Bench Press (5RM) WOD Happy 45th Birthday Dr. Stu! “The Hebrew Hammer” 4 Rounds 5 Split Jerks (135,95,95,65) 5 C2B, PU –Rest 4min– 4 Rounds 5 Split Jerks 5 C2B, PU […]
Thursday 12.10.15 WOD
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Dynamic Effort Lower Strength Back Squat (3×6 @ 70% 1RM) WOD “The Trust Buster” 15-12-9-6-3 Deadlifts 10 Handstand Shoulder Touches (L+R=2) Front Squats 10 Handstand Shoulder Touches $ Out 100 Heavy kneeling banded ab crunches […]
Wednesday 12.9.15 WOD
Explosive Strength Strength Snatch Balance (Build to a heavy, no failed attempts) WOD “Fat Cat” 3 Rounds 1min at each movement for max reps Fat Bar Hang Cleans (115,75) Burpee Box Overs (20,20) HSPU to a 2″ deficit Gymnastics Bar Complex (K2E+T2B) Max Cal Assault Bike 1min Rest ** Score total reps of all 3 rounds […]
Tuesday 12.8.15 WOD
Dynamic Effort Upper Strength Hang Power Snatch (6×3 @ 65%) WOD “2015 Masters Qualifier Event 3” 2 rounds for time of: 1,000-meter row 50 thrusters (65,45) 30 chest-to-bar pull-ups **20min time cap $ Out 3×20 V-Ups
Monday 12.7.15 WOD
Max Effort Lower Strength Deadlift (1RM w/ Axel Bar + Band) Women: Red band Men: Blue Band WOD “Awful Waffle” 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) $ Out 3×20 GHD Banded Punches **Total 20, L+R=2) https://www.instagram.com/p/sksORIooRs/?taken-by=sweattshopcincinnati
Sunday 12.6.15 WOD
Explosive Strength Strength Snatch Complex (5x Power + Hang Squat + Full) **Build Across WOD “Push, Lift, Bike” 25 HSPU –Then– x2 Rep Snatch at each weight Men: 95,115,135,155,185 Women: 65,75,95,105,115 –Then– x2 Rep Clean at each weight Men: 135,155,185,205,225 Women: 95,105,115,135,155 –Then– 25 Cal Assault Bike $ Out 3×20 Standing Banded Oblique Twists, each side […]
