WOD/Blog
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9/3/15

Strength WOD: Deadlift 1 Set every 2:00 for 10:00 Press 1 Set every 2:00 for 10:00 All of the percentages you will see are based on 90% +10lbs of your 1RM Deadlift and 90% +5lbs of your Press(your Crossfit Total numbers). For example, if your deadlift was 300lbs, take 90% (270) and add 10lbs (280) use that […]

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9/2/15

Pull up Strength: 5x 20sec ON 10sec OFF Hollow Hold Superman Hold 3×15 Ring Rows 3×10-12 Banded Pull-Ups / Strict Pull-ups 2×8 Negatives Strength WOD: 20 Rep Back Squat Day 12 Conditioning WOD: 10 Min AMRAP 10 KBS 53/35 10 Burpee 10 KBS 10 Box Jumps 24/20

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9/1/15

Accessory WOD: 4x15m Broad Jump (Try to reduce the number of jumps each round) 4 Rounds :20/:10 DB Shoulder Raises Single Leg RDL Weighted Step Ups Weightlifting Clean 2 Reps Every :90 for 9:00 Use 80% of 1RM Conditioning WOD: 6:00 EMOM 30 Double Unders ME Power Cleans 135/95 Immediately followed by 2 Rounds 400m […]

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8/31/15

Accessory WOD: :65 HS Hold 4 Rounds :20/:10 Push ups DB Press Split Squat Conditioning WOD: 30 Min AMRAP 200m Run 10 Pull ups 10 Deficit Push ups

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8/30/15

Conditioning WOD: 4 Rounds 200m Run 25 Deadlifts 155/110 25 Burpee Pull ups

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8/29/15

Conditioning WOD: 50 Cal Row 10 Wallball 20/14 40 Cal Row 20 Wallball 30 Cal Row 30 Wallball 20 Cal Row 40 Wallball 10 Cal Row 50 Wallball Every 5th minute run 200m

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8/28/15

Strength WOD: Deadlift 1 Set every 2:00 for 10:00 Press 1 Set every 2:00 for 10:00 All of the percentages you will see are based on 90% +10lbs of your 1RM Deadlift and 90% +5lbs of your Press(your Crossfit Total numbers). For example, if your deadlift was 300lbs, take 90% (270) and add 10lbs (280) use that […]

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8/27/15

Strength WOD: 20 Rep Back Squat Day 11 Pull-Up Strength: 2 Sets of Max effort Ring Rows – Rest 2 min between sets 2 sets of Max Effort Banded Pull-ups – rest 2 min between sets Max Effort Superman Hold   Conditioning WOD: 14 Min AMRAP 50 Double Unders 30 Weighted Lunges 10 Push Press […]

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8/26/15

Accessory WOD: 4x15m Broad Jump (Try to reduce the number of jumps) 4 Rounds :20/:10 Skull Crushers Single Leg RDL Weighted Step Ups Weightlifting Snatch 2 Reps Every :90 for 9:00 Use 80% of 1RM Conditioning WOD: 6 Rounds 400m Run 10 Power Snatches 95/65 Rest 1 Min Between Rounds Score is slowest round

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8/25/15

Accessory WOD: :65 HS Hold 4 Rounds :20/:10 Push ups DB Press Split Squat Conditioning WOD: 1 Mile Run 30 Thrusters 95/65 30 Pull ups 800m Run 20 Thrusters 20 Pull ups 400m Run 10 Thrusters 10 Pull ups