Strength/Skill: 3 rounds of 5 quarter back squats and 20 back extensions
WOD:
10 C2B pull ups
20 push ups
30 deadlifts (185/135)
40 wallballs
50 DUs
40 wallballs
30 deadlifts
20 push-ups
10 C2B
Categories
Tag: mobility
Categories
WOD for August 9, 2018
Strength/Skill: EMOTM for 12 mins 8 goblet squats and 8 sit-ups
WOD: Run 800m
2 rope climbs
50 squats
50 v-ups
2 rope climbs
Run 800m
Categories
WOD for August 8, 2018
Strength/Skill: Pull-up/kipping work
WOD: “TK”
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. He was also a dear friend to many past and present members here at CrossFit Sting.
20 min AMRAP
8 strict pull-ups
8 box jumps (36/30)
12 KBS (70/53)
Categories
WOD for August 7, 2018
Strength/Skill: 3-3-3-3-3 squat cleans
WOD: 3RFT
Run 200m
10 burpee lateral jumps
15 power snatches (115/75) (95/65)
Categories
WOD for August 6, 2018
Strength/Skill: 3 rounds of 20 KB OH reverse lunges and 20 KB snatches
WOD: “Macho Man”
EMOTM for as long as possible
3 power cleans (185/135)
3 front squats
3 jerks
Categories
WOD for August 3, 2018
Strength/Skill: 3 rounds of Run 200m with a plate and 20 DB lunges
WOD: 6RGT
3 mins to Run 200
20 lateral jumps
20 mountain climbers
*rest the remainder of the 3 mins if you finish in time
Categories
WOD for August 1, 2018
Strength/Skill: 1RM Bench Press
WOD: 5RFT
Run 100m
8 Back Squats (135/95)
10 DB Burpees (30/20)
12 DB Push Presses
Categories
WOD for July 31, 2018
Skill/Strength: 3 postition snatch pulls (high, medium, low) 3×3 at 50/60/50% then snatches 10/8/6 at same precentages
WOD: 2 mins
15 pull-ups
15 box jumps
Max Burpees
Rest 1 min
2 mins
12 Pull-ups
12 box jumps
Max Burpees
Rest 1 min
2 mins
10 Pull-ups
10 box Jumps
Max Burpees
Categories
WOD for July 30, 2018
Strength/Skill: 5 rounds of 3 front squats, 3 thrusters, 3 backback squats at 70% of thruster
WOD: 14 min AMRAP
15 DB thrusters
20 DUs
25 sit-ups
30 air squats
Categories
WOD for July 27, 2018
Strength/Skill: Deadlifts 10-8-6-4-2
WOD: 3 rounds
50 yard shuttle run
20 push-ups
Rest 2 mins
3 rounds
50 yard shuttle run
10 ring dips