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Tuesday December 11

Strength Every 2min x 6 sets (building) Back Squat 2RM  W.O.D “Go Directly to Jail” For time: 100 Ft Sled Push 235/190 50/40 Calories Bike 100 Double Unders 50 Burpee Box Jumps (overs) 15min time cap.   PERFORMANCE – as written FITNESS – 75 DU, 30 Burpee Box Jumps OPEN – 150ft Sled Push, 150 DU   RECOVERY Build to

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Melinda MettenTuesday December 11

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Monday December 10

Strength Deadlift 3-3-3 10min will include building to a heavy set and begin ready/set up for the workout. W.O.D “Enrapture” 21-15-9 Deadlifts Chest to Bar      15min time cap PERFORMANCE – 155/105 Chest to Bar OPEN – 185/135 9-6-3 Bar Muscle Ups FITNESS – 135/95, Pull Ups   RECOVERY 15-10-5 GHD Sit Ups Reverse Hyper  

Melinda MettenMonday December 10

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Saturday December 8

Teams of 3 For Time 30min cap Teammates alternate as they like, 1 works 2 rest   3,000m Row buy in Then 10 up and back Sandbag walking lunge 50/35 on turf (so 20 TOTAL lengths) 100 Hang Power Clean 95/65 100 Burpees 100 Calorie Assault Bike 300 DU   Open/ Performance: : As written Fitness: 75/55, 600 singles OR 300 DU

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Melinda MettenSaturday December 8

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Friday December 7

“Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (53/35)   OPEN/PERFORMANCE – As written FITNESS – Start at 40, Step Ups, 44/26   Recovery 3 Rounds NOT for time 10 Single Arm (core tight, standing) DB Press 10 Single Leg Stiff Legged DL

Melinda MettenFriday December 7

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Thursday December 6

Option A Every 5min x 6 Rounds – alternating (3 each) 1k Row 30  Barbell Roll Outs or 50 AbMats (Partner Up for sharing Rowers) Example: Rob has 5min to Row 1k while Cherie has 5min to complete either 30 barbell Roll Outs or 50 AbMats. IMPORTANT: Cap yourself at 4:45  so you are off the rower for your partner!!

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Melinda MettenThursday December 6

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Wednesday December 5

Skill Review Push Press W.O.D “Catastrophize” 4min AMRAP BUY IN: 18/15 Calorie Assault Bike 10 Pull Ups 10 Push Press 95/65 –4min Rest– 4min AMRAP BUY IN: 15/12 Calorie Assault Bike 10 Chest to Bar 10 Push Press 95/65 –4min Rest– 4min AMRAP BUY IN: 12/9 Assault Bike 10 Toe to Bar 10 Push Press 95/65   OPEN/PERFORMANCE – as

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Melinda MettenWednesday December 5

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Tuesday December 4

Strength/Skill Tempo Front Squat and Front Squat Minutes 0-10: Every 2min: 3 Tempo Front Squats (3 sec down – 1 sec up. (5 total sets-minute 0, minute 2, minute 4, minute 6, minute 8) Minutes 10-14: EMOM 2 Front Squats (regular, NOT tempo) (4 total sets-minute 10, minute 11, minute 12, minute 13) –Minutes 14-20 REST (6min)–   Minutes 20-30:

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Melinda MettenTuesday December 4

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Monday December 3

Strength Power Snatch Work 14 Minute EMOM: 3 Touch and go power snatches (75-80%) Goal – work on barbell efficiency and technique while at an elevated heart rate. This will transfer over to our traditional CrossFit workout that has power snatches in it. Choosing the right weight is important (75-80%) and that is challenging but allows you to focus on

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Melinda MettenMonday December 3

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Saturday December 1

HAPPY BIRTHDAY MEL!!! For Time: “Hail Mary” 200 Double-Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Assault Bike 20min time cap. OPEN/PERFORMANCE – as written. FITNESS – 400 singles (14/10 WB)  

Melinda MettenSaturday December 1

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Friday November 30

“Bar-Cycle” 5min AMRAP Buy In: 20/15 Assault Bike Calories then… AMRAP 135/95 Power Snatch –REST 5min– 5min AMRAP Buy In: 20/15 Assault Bike Calories then… AMRAP 135/96 Front Squat –REST 5min– 5min AMRAP 15/12 Assault Bike Calories AMRAP 135/95 Power Clean   OPEN – as written PERFORMANCE – 115/75 FITNESS – 95/65   Recovery EMOM 12min (keep work to 45

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Melinda MettenFriday November 30

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