WOD

Post Games Week Day 2

Post Games Week Day 2

1. Warm Up 3 Rounds 30 Double Unders 10 HSPU 10 OH Lunge (45#/25#) 10 Toes 2 Bar 2. Strength 2013 clean and jerk ladder 1-rep Clean and Jerk every 90 seconds with progressively heavier barbells. There are four starting points (135, 185, 225, 275 for men and 95,125,...
CrossFit Games Past Week (Awesome and Advance)

CrossFit Games Past Week (Awesome and Advance)

1. Warm-up 3:00 Banded glute activation Then Steady 6 Minute AMRAP 10 Assault Bike Calories 5 Strict Pull Ups 2. Strength 2014 Overhead Squat Event 3 Attempts to find 1RM Overhead Squat 3. Met-Con 2011 Games “Rope-Clean” For Time: 5 Rope Climbs 5 Clean and Jerk...
Cycle 4 Week 6 Day 5

Cycle 4 Week 6 Day 5

1. Warm-up 2. Strength Strict Press 2 Rep Max 3. Met-Con AMRAP 15 Minutes: 30/20 Calories on AAB 20 Pull Ups 10 DB Thrusters (1/3 of BW)

2017 Regionals Prep Cycle 2 – Retest Week Day 4

  1. Warm-up 3 Steady Rounds: 20 Light DB Push Press 15 Box Jumps 10 Push Ups Then Floss Shoulders 2. Strength Find Your 1RM Push Jerk 3. Met-Con AMRAP 15 Minutes: 30/20 Calories on AAB 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand Push Ups 4. Interval 50m...
Cycle 4 Weeks 6 Day 4

Cycle 4 Weeks 6 Day 4

  1. Strength Clean (squat) 5×3 2. Metcon Complete as many rounds as possible in 14 minutes: DB Step Ups – 6 RT, 6 LT (45#/25) Burpee Box Over – 6 Reps (20″) Sit Up With Plate (45#/25#)– 12 Reps Double Unders – 24 Reps *For Burpee Box Over, use the...
Cycle 4 Week 6 Day 3

Cycle 4 Week 6 Day 3

  1. Strength Deadlift 2 Rep Max 2. Metcon 3 Rounds For Time: 100m KB Farmers Carry (24 kg/16kg) 25 Kipping Handstand Push Ups *sub Dips if HSPU can’t be done

2017 Regionals Prep Cycle 2

1. Warm-up AAB 5K – Weakness Warm Up 2. Strength Find your 2RM Back Squat 3. Met-Con For Time: 21-15-9 Thrusters 135/95lbs Chest to Bar Pull Ups 4. Gymnastics Test 3 Rounds For Time: 100m Farmers Carry 70/53lb KBs 25 Kipping Handstand Push...
Cycle 4 Week 6 Day 2

Cycle 4 Week 6 Day 2

1. Skills Deficit HSPU 3×2 2. Strength Find your 1RM Overhead Squat 3. Met-Con 5 Rounds for Time: 5 Overhead Squat (135#/95#) Run 400m  

2017 Regionals Prep Cycle 2 – Retest Week Day 2

  1. Warm-up 30 Empty Bar OHS Then 30 Pull Ups Then 15 Glute-Ham Raises 2. Strength Find your 1RM Max Power Snatch Catch noticeably higher than parallel. Close? Doesn’t count. 3. Met-Con 5 Rounds for Time: 5 Squat Snatch 185/125lbs Run 400m 4. Gymnastics Test...
Cycle 4 Week 6 Day 1

Cycle 4 Week 6 Day 1

  1. Warm-up 2. Strength Back Squat 2 Rep Max 3. Met-Con For Time: “Grace” 30 Clean and Jerks 135/95 Rest 60 seconds “Isabel” 30 Snatches 135/95

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