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Black Tip

3 Shoulder to Overhead Cycle Work (Shoulder Press – Push Press – Push Jerk) Every 2 min for 10min: 3 Shoulder to overhead from the rack. Heavy but efficient, the goal today is to focus on cycling the barbell and not “muscling the movement.” Black Tip 12min EMOM (due to equipment you may start on different exercises) Row 12/15 Cal

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Melinda MettenBlack Tip

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Window Work

3min AMRAP: 20 Single Arm Dumbbell Alternating Lunges (use whichever side you need) 53/35 10 Chest to bar 3min REST 3min AMRAP: 15 Thrusters 115/80 10 Chest to Bar 3min REST 3min AMRAP 20 Wallballs 20/14 10 Chest to Bar Open/Performace – As written Fitness – DB 35/20 – Th 95/65 – Pull Ups DO NOT TEAR! If this is

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Melinda MettenWindow Work

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Hang Ten

Hang Power Clean 5-4-3-2-1 Every 2min for 10min perform your set. 5 sets of hang power cleans, building in weight as the repetitions go down. “Hang Ten” AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders Open/Performance – as written Fitness – 115/75 – 80 singles Recovery: Row/Bike for 5min Crossover Symmetry/ROMWOD  

Melinda MettenHang Ten

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18.4

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women

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Melinda Metten18.4

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Flush-er-roo

Every 2min Alternating (16min) OPEN/PERFORMANCE a) 12/14 Cal Row + 10 Plate Raises (SLOW!) 10/25lb b) 10/12 Calories on Assault Bike + 10 Scapula Push Ups (SLOW) *You will alternate between a/b 4 times. FITNESS 10/12 Cal Row, 10/12 Cal Assault ·If you are not competing in the open and want to make this more challenging, talk with the coach

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Melinda MettenFlush-er-roo

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Prediction Work

Deadlift Build to a heavy and FAST set of 3 touch and go deadlifts. This SHOULD NOT BE MAXIMAL! 1a. Prediction Work 5min AMRAP 7 Chest to Bar 7 Shoulder to Overhead 135/95 3min Rest 5min AMRAP 7 Handstand Push Ups 7 Deadlifts Open & Performance – As written. Fitness – 115/80, Pull-Ups, Regular Push Ups Recovery: 1000m Row, every 250m

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Melinda MettenPrediction Work

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Engine Room

Pause Front Squat Every 2min for 10min: Build to a Heavy Single Athletes will pause for a three count in the bottom before standing the weight up. “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (95/65) Athletes will complete the row and thrusters within a three-minute window. For example, if you finish the work in two

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Melinda MettenEngine Room

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“Steelie”

Strength: 1 power clean + 1 front squat + 1 squat clean Perform 1 complex every 2 minutes for 5 total sets. Aim to increase weight each set. Record heaviest load. “Steelie” AMRAP 14: 40 AbMat Sit-Ups 20/14 Calorie Assault Bike 20 Burpees

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CrossFit Open Workout 18.3

18.3 is… 2 ROUNDS FOR TIME 14 min time cap 100 double unders (scaled: singles) 20 overhead squats 115#/80# (scaled: 45#/35#) 100 double unders (scaled: singles) 12 ring muscle ups (scaled: pull-ups) 100 double unders (scaled: singles) 20 db snatches 50#/35# (scaled: 35#/20#) 100 double unders (scaled: singles) 12 bar muscle ups (scaled: pull-ups)   SCORE is time to complete both

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SQUATS & BLITZEN

STAMINA SQUAT On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats Working loads use our estimated 1RM Front Squat, for *both* movements. At the start of each set, always taken from a rack, complete 1 front squat. Immediately place the bar into the rack and change to the back squat, for the following 3 repetitions.

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