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Saturday September 22

Good luck to all athletes competing at CrossFit 321 “New Kids On The Block Competition”!!!   Teams of 3 3 rounds 1 Teammate always rowing 1 teammate works, 1 teammate rests, rotate as needed 30 push ups 30 hang power cleans 135/95 30 wall balls 20/14 30Kb swings 70/53   2 scores Total meters Total time

Melinda MettenSaturday September 22

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Friday September 21

Skill Seated Box Jumps Max Height Box Jump W.O.D “The Life” 3 Rounds: 500 Meter Row or 30/20 Bike 12 Toes To Bar 21 Box Jumps (24/20) 20min time cap Open/Performance/Fitness – as written   Recovery 5min Bike + Calve Mash/Stretch Twisted Cross 1min/side, Couch Stretch 1min/side Crossover Symmetry/ROMWOD

Melinda MettenFriday September 21

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Thursday September 20

Strength 1RM Strict Press 1RM Push Press 1RM Push Jerk 20min to find a heavy single for ALL movements. (NOT 20min each) W.O.D “Non-Stop” AMRAP 8: 7/5 Calorie Assault Bike 10 Push Press 115/75 Open/Performance/Fitness – As written   Recovery 500m Row + 50 AbMats Crossover Symmetry/ROMWOD   BARBELL HAPPY HOUR  SNATCH (week 2 of 4) Any and all types

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Melinda MettenThursday September 20

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Wednesday September 19

Strength Deadlift 3-3-3-3-3 Build to a heavy set of 3 for the day. Every 2min for 10min W.O.D. “Dead Extremities” For Time: 100 Double Unders 30 Deadlifts (185/135) 50 Double Unders 20 Deadlifts (185/135) 25 Double Unders 10 Deadlifts (185/135)   Open/Performance – as written Fitness –Singles (200, 100, 50) 155/105   Recovery/Body Armor 3×10 Single Arm Dumbbell Bench Press

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Melinda MettenWednesday September 19

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Tuesday September 18

Strength Tempo Back Squat 2-2-2-2-2-2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Increase from last week if able or perfect it! Every 2min for 12min W.O.D “Bum Rush” 15min AMRAP 5 Pull Ups 10 Push Ups 15 Dumbbell Squat Cleans 50/35   Open/Performance – as written Fitness – Medball Squat Cleans 20/14   Recovery 2

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Melinda MettenTuesday September 18

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Monday September 17

Skill Turkish Get-Up Build to a single heavy load for each arm. Plate, Dumbbell, Kettlebell, etc. W.O.D “E- Brake” 3 Rounds: 400 Meter Run/500m Row 20 Alternating Dumbbell Snatches (50/35) 12 Burpees 18min time cap. Open/Performance – as written Fitness – 35/25 dmb   Recovery 5 Wall Climbs with Max Effort hold, nose and toes only! Crossover Symmetry/ROMWOD   TEEN

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Melinda MettenMonday September 17

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Saturday September 15

“Duo Professor Chaos” Partner Workout For Time: 30 Chest to Bar Pull-ups 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 30 Chest to Bar Pull-ups Athletic duo can share workload however they see fit to include the 800m runs. 30min time cap. Open – as written Performance – 115/75 Fitness –

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Melinda MettenSaturday September 15

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Friday September 14

“Frame of Mind Friday” Kalsu is a Hero WOD which honors Robert James “Bob”, a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war. James Robert Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-roundselection in the 1968 NFL/AFL draft by the Buffalo Bills of the American Football League.[1] He later joined the

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Melinda MettenFriday September 14

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Thursday September 13

Gymnastic Skill Review Handstand Push Ups + Rope Climbs  W.O.D Every Min on the Min for 5 Complete rounds: (25min) 18/12 Calories on the Bike 100ft Farmer’s Carry (your choice on weight) 3 Rope Climbs Handstand Push Ups (your choice on number/style but try to stick with it the entire workout, NOT M.E!) rest Athletes will start at different stations

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Melinda MettenThursday September 13

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Wednesday September 12

Skill Overhead Squat Review W.O.D “Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row OPEN & PERFORMANCE – as written FITNESS – 65/45 Recovery NOT FOR TIME 2 Rounds: 100Ft Sled Push AHAP + Arms Only (Plank Position) Slider Drag   TEENS Skill: Coaches Choice  “Rump Shaker” 3 Rounds For Time:

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Melinda MettenWednesday September 12

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