Blog Search

“Balls to the Wall” CrossFit WOD – Thursday January 14th, 2021

By: 0

Metcon

Balls to the Wall (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:

3-6-9-12-15-18-21…

Unbroken Wallballs 20 / 14 lb

Continue to climb by (3) reps per round until the 7:00 cap is reached.
Unbroken sets today

Metcon (No Measure)

Body Armor

3 Giant Sets:

20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)

:40 Second Single Dumbbell Weighted Glute Bridge Hold

Build in weight over the 3 sets.

Metcon (No Measure)

Midline

Not for Time

10-8-6-4-2:

Inchworms

Hamstring Walk Outs

30 Abmat Sit-Ups After Each Set.

“Full Circle” CrossFit WOD – Monday January 11th, 2021

By: 0

Strength

Front Squat (8X2)

Stamina Squats

On the Minute x 16 (8 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

75-77% 1RM

Back Squat (8X4)

Stamina Squats

On the Minute x 16 (8 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

75-77% 1RM Front Squat

Metcon

Full Circle (Time)

For Time:

1500 Row

100 Double Unders

50 Cal Bike/ 800M Run

100 Double Unders

1500m Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters on rower
1500M Row- 3000M Bike

“Cannonball” CrossFit WOD – Friday January 8th, 2021

By: 0

Metcon

Cannonball (Time)

5 Rounds:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155 / 105 lb)
Mod-heavy barbell today

Metcon (Weight)

Handstand Walks & Lunge
Handstand Walk + Lunge

Alternating OTM x 10 (5 Rounds):

Minute 1 – 50′ Handstand Walk

Minute 2 – 50′ Barbell Front Rack Walking Lunge

Athletes build to a heavy 50′ lunge for the day.

Modifications

HANDSTAND WALK

– 50 Seconds Of Handstand Hold Practice

– 20 Handstand Shoulder Taps Against A Wall

– 30 Second Handstand Hold Against A Wall

“Level Testing” CrossFit WOD – Thursday January 7th, 2021

By: 0

Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Rowing Capacity (Time)

2K Row

Starting at 0:00 EMOM 5 Burpees over Rower
If you’ve passed white today you will work on your rowing capacity.