Cleans
PreWOD Take 15 min to find a 1 rep max for a squat clean. WOD EMOM for 10 mins Even mins : 4 squat cleans at 70% of max Odd mins: 8 Burpees Post WOD ???
Read moreThe Girls of Crossfit Revisited- Day 5
“Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
Read moreThe Girls of Crossfit Revisited- Day 4
PreWOD Bench Press WOD “Karen” For time: 150 Wall Balls (20, 14) Post WOD Mobility
Read moreThe Girls of Crossfit Revisited – Day 3
PreWOD Back Squats WOD “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups PostWOD 50 T2B
Read moreThe Girls of Crossfit Revisited- Day 2
PreWOD Clean and Jerk 5 x 5 WOD “Elizabeth” 21-15-9 reps of: Cleans 135/95 Ring dips Post WOD Tabata KB snatch
Read moreThe Girls of Crossfit Revisited- Day 1
PreWOD Deadlifts 3 x 5 Practice handstand holds WOD Diane 21-15-9 Deadlifts 225/155 HSPU Post WOD To be determined
Read moreAir Force WOD
Thrusters 3 x 3 AHAP THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the...
Read moreThe Sucky Seventy
WOD “The Sucky Seventy!” (Because 50 just ain’t enough for the day after Thanksgiving!) Partner WOD 1 person working at a time… 70 Box jumps 70 Lunges (each leg) 70 Swings (35#/53#) 70 Push press (75#/115#) 70 K-2-Elbows...
Read moreHappy Turkey Day
Turkey Day WOD 800 meter run 25 pullups 800 meter run 25 pushups 800 meter run 25 squats 800 meter run 25 burpees
Read moreCrossFit Total
CrossFit Total Find a one rep max for the following: Strict Press Back Squat Deadlift
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