Category: WOD

Strength Zercher Squat (6×3, Build to a moderate set of 3 in 6 sets.) – Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s. Intent: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit […]

Strength 1) Power Clean + Jerk (Every 90s, adding weight each set) 2)  6min EMOM Min 1 Barbell Rows: 3×8 Min 2 DB Reverse Lunges: 3×8 **increase across to moderate loadIntent: Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all […]

Metcon For time with a partner: 800 Meter Run 50 Medball Cleans (20,14) 50 Power Snatch (75,55) 800 Meter Run 50 HR Push-ups 50 Burpee Pull-ups 800 Meter Run 50 Power Snatch 50 Medball Cleans 800 Meter Run 50 HRPush-ups 50 Burpee Pull-ups L2: (14,10) (65,35) (Box Push-ups) L1: (10, 8) (Empty Bar) (Box Push-ups) […]

Strength 1) Push Jerk (1RM Every 2min 4,4,3,2,1,1..) 100% Coach call Intent: Build to a 1RM Jerk from a rack. Have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. Metcon Prep 2 Rounds of: 5 Hang Power Cleans 5 T2B 5 Box Jumps […]

Strength 1): Paused Front Squat (EMOM 7 @ 70% FS) – 2 Second pause on each rep 2) Deadlift (EMOM 3, 3 TNG Deadlifts @ same weight as Front Squ) Intent: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, butall sets should be fast and done every 60s. […]

Skill Spend 10:00 Practicing Pistols and Rope Climbs Metcon AMRAP 25 100 Dubs 75 Calorie Row 50 Alt. DB Snatch (50,35) Rx: (45,25) L2: (35,20) (90s DU Attempts) L1: (25,15) (200 Single Unders) *Alternate Options Rowing = 400m Run or 90s Bike or Ski Erg Score = Smallest set of unbroken Dubs/SU Intent: We are […]

Metcon “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Last complete 4.17.18 20min cap Intent: Classic CrossFit benchmark workout “Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should […]

Strength “Clean Complex” 1×1 Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar Metcon “Adrenaline” AMRAP 8min of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 […]

Strength 1a) DB Neutral Grip Bench Press 4×8 1b) Free Handstand Hold 4x15s, accumulate Intent: Loading should be challenging as well as gymnastics holds. Metcon AMRAP 15 6 DBs Hang Squat Cleans (50,35) 12 Burpees 400 Meter Run L2: (35,25) L1: (25,15) Intent: This is a deceiving workout so your pace needs to be on. […]

Warm-up 30s Each Easy Row Easy Bike Push-up to Down Dog Medium Row Medium Bike Active Spidermans Faster Row Faster Bike Air Squats Metcon “Lost Count” For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20,14) 35/25 Calorie Assault Bike Alt. Bike for 50 10 Meter Shuttle Runs Intent: Longer chipper workout today. Athletes […]