WOD

2017 Cycle 3 –ReTest Week Day 4

  1. Warm-up 2 Steady Rounds Bike 1k 30 Alt Jumping Lunges 2. OLY 1RM MisFit Snatch Complex Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat 3. Met-Con-13 min AMRAP 3-6-9-12-15-etc…. Power Snatch...

Cycle 7 ReTest Day 2

1. Warm-up 2. Skills Handstand Push Ups Strict/Kipping 3. OLY Find your 1RM Push Jerk 3. Met-Con 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row

2017 Cycle 3 –ReTest Week Day 2

  1. Warm-up Floss Hips 3 Steady Rounds: 15 Light Good Mornings Run 400m 2. OLY Find your 1RM Push Jerk 3. Met-Con 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row 4. Interval Work 2 Rounds of: AMRAP 5 Minutes: 5 Muscle Ups (Ring or Bar) 10 Thrusters...
Cycle 7 ReTest Day 1

Cycle 7 ReTest Day 1

1. Warm-up 2. OLY 1RM MisFit Clean Complex Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk 3. Met-Con For Time: 21-15-9 Hang Power Clean (115#/75#) Bar Facing Burpee Pull-Ups 4. Extra Credit 3 Rounds For...

2017 Cycle 3 –ReTest Week Day 1

  1. Warm-up Floss Elbows 3 Steady Rounds: 15 Box Jumps 15 OH Walking Lunge Steps 95/65lbs 2. OLY 1RM MisFit Clean Complex Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk 3. Met-Con For Time: 21-15-9...
12 Days of CrossFit

12 Days of CrossFit

1. Warm-up 2. Metcon 12 Days of CrossFit 1. Bear Complex 2. Hang Power Snatch 3. Burpees OTB 4. OH KB Squat 5. KB Swing 6. Hang Power Clean 7. Shoulder to Overhead 8. HR Push Ups 9. Wall Balls 10. Front Rack Lunges 11. Sumo DL High Pulls 12-00 Meter Run (2-600m Runs)...

Cycle 7 Week 6 Day 4

  1. Warm-up 2. Met-Con 5 Rounds-Power Cleans 80% & Up :60 sec ON 4:00 OFF 3. Metcon AMRAP 15 Minutes: 50 Double Unders 10 Front Squats (135#/95#) 10 Handstand Push-Ups

Cycle 7 Week 6 Day 3

1. Warm-up 2. Strength Push Jerk – 5×3 @ 85% of your 1RM 3. Met-Con For Time: 27-21-15-9 Calories on Bike Deadlift (115#/75#)    

2017 Cycle 3 – Week 6 Day 3

  1. Warm-up Floss Ankles/Calves THEN 2 Steady Rounds: 15 Dumbbell Push Press 20 GHD Sit Ups 25 Calorie Bike 2. Met-Con For Time: 27-21-15-9 Calories on Bike Hang Power Snatch 95/65lbs 3. Strength Push Jerk – 5×3 @ 85% of your 1RM 4. Bitch Work 4 Rounds: Run 400m...
Cycle 7 Week 6 Day 2

Cycle 7 Week 6 Day 2

1. Warm-up 2. OLY Every 2:00 for 8 Minutes, 3 Misfit Snatch Complex @70%+ You can build throughout sets. 3. Strength-Deadlift 3-3-3 @80%+ of 1RM 4. Met-Con In 10 Minutes: Bike 4/3k 30 Box Jumps (30″/24″) Max Rep Power Snatches (135#/95#).        Remaining...

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