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10/28/21

10/27/21 Metcon Metcon (5 Rounds for reps) AMRAP 10: 1,600 Meter Run Max Calorie Bike Rest 4 Minutes AMRAP 8: 1,200 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 6: 800 Meter Run Max Calorie Bike Rest 2 Minutes AMRAP 4: 400 Meter Run Max Calorie Bike Rest 1 Minute AMRAP 2: 200 Meter …

CrossFit WOD, October 27, 2021 Read More »

10/26/21 Weightlifting Front Squat (1×1, 4×3) 5 Sets: 3 Front Squats All Sets Based on 1RM Front Squat Set 1: 50-60% Set 2 – 5: 70% – Focus on having good acceleration out of the bottom. – Fight to keep a consistent back angle throughout the squat. Metcon Metcon (Time) For Time [25 Minute Cap]: …

CrossFit WOD, October 26, 2021 Read More »

10/25/21 Gymnastics Metcon (AMRAP – Reps) 7 Sets: 30% Of Max Bar Muscle-Ups In :30s   1:00 Rest Between Sets RX C2B – We’ll use our results from our bar muscle-up test to calculate today’s percentage.  – We are looking for unbroken sets here. – Score: Record the number of reps Metcon Metcon (AMRAP – …

CrossFit WOD, October 25, 2021 Read More »

10/23/21 Metcon Metcon (Time) Partner WOD 20-18-16-14-12-10-8-6-4-2 Double Dumbbell Squats 50 / 35 lb’s After Each Round: 2 Rope Climb 100m run Split reps run together RX 6 pull-ups for each partner

10/22/21 Gymnastics Metcon (1 Rounds for reps) AMRAP 30s:   Max Kipping Handstand Push-Ups With A 4/3 Inch Deficit Weightlifting Front Squat (2×3 climbing then 3×3 across ) Metcon Metcon (AMRAP – Reps) AMRAP 7: Max Power Snatches 115 / 85 lb On the Minute: 7 Toes to Bar Rest 6 Minutes AMRAP 7: Max Bar-Facing …

CrossFit WOD, October 22, 2021 Read More »

10/21/21 Metcon Metcon (Time) Partner WOD 6 Rounds 500m Row 40 StarFish (total not each leg) 200m run One rower per team Split meters and sit-up reps. You can do the sit-ups at the same time and run together.

10/20/21 Weightlifting Deadlift (5×3 climbing) Metcon Metcon (10 Rounds for reps) On the 2:30 x 10 Rounds: 10 Hang Power Cleans 115 / 85 lb 30 DU 12/9 Cal Bike ADV RX 135/95 Threshold – HANG POWER CLEANS: Unbroken sets. 30s or less. – DU: About 30s. – BIKE: 1:15 or less. – SCORE: Enter …

CrossFit WOD, October 20, 2021 Read More »

10/19/21 Gymnastics Metcon (1 Rounds for reps) – In 30s, complete as many bar muscle-ups as possible. – Break as many times as needed during the 30s window. – Score: Reps   RX max kipping C2B Weightlifting Front Squat (2×3 climbing 3×3 across) 5 Sets: 3 Front Squats All Sets Based on 1RM Front Squat …

CrossFit WOD, October 19, 2021 Read More »

10/18/21 Gymnastics Metcon (1 Rounds for reps) – Complete as many strict pull-ups as possible in 1 set.  – You can hang from the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete. – Be sure that every rep hits full range of motion: …

CrossFit WOD, October 18, 2021 Read More »