Strength/Skill: 3 x 5 split jerks
WOD: Helen
3RFT
Run 400m
21 KBS (53/35)
12 pull-ups
Categories
Tag: CrossFit sting
Categories
WOD for September 7, 2017
Strength/Skill: 3 rounds of 10 ab roll outs and 10 parallette pass throughs
WOD:
20 DUs
10 push press (115/85)
20 DUs
10 front squats
20 DUs
10 power cleans
20 DUs
10 OHS
20 DUs
10 jerks
Categories
WOD for September 6, 2017
Strength/Skill: Bench Press 5 x 3
WOD: EMOTM for 12 mins
Complete in 1 min
5 air squats
5 push ups
6 pistols (3 each leg)
Categories
WOD for September 5, 2017
Strength/Skill: 1 RM back squat
WOD: 3RFT
8 deadlifts (225/185)
16 slam ball ab twists
32 walking lunges
Run 400m
Categories
WOD for September 1, 2017
Strength/Skill: 15 mins snatch balance work from rack
WOD: 18-2, 2-18 (decrease and increase by 2 each round)
Hang Cleans (115/75)
Back Squats
*compare to 5/28/14
Categories
WOD for August 31, 2017
Strength/Skill: 3 rounds of 50 DUs, 10 bulgarian split squats, 30 sec l-sit hold
WOD: 4RFT
8 box jumps (24/20)
10 ball slams (30/20)
10 plate sit to stand (35/25)
200m run
Categories
WOD for August 30, 2017
Strength/Skill: 1RM Thruster
WOD:
150 KBS (53/35)
You must stop EMOM and complete 3 burpees before resuming burpees
Categories
WOD for August 29, 2017
Strength/Skill: 3 rounds of 15 GHD sit-ups and 5 tire flips
WOD: Partner WOD
15 min AMRAP
Partner A runs 400m
Partner B completes rounds of 30 mountain climbers 30 lateral jumps and 30 DUs
*score is number of rounds completed of mountain climbers, jumps and DUs
Categories
WOD for August 28, 2017
Strength/Skill: 5 x 3 OHS
WOD:
60 calorie row
50 wallballs
40 push presses (95/65)
30 jump squats
20 front rack lunges
10 hang snatches
5 ring dips
Categories
WOD for August 25, 2017
Strength/Skill: 3 rounds of row 20 calories and 200m farmer carries
WOD: 10 min AMRAP
10 renegade rows (30/20)
10 DB reverse lunges (5 each leg)
20 lateral jumps
Run 100m