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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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adminCrossFit Open Workout 18.3

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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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COME CLEAN

Come Clean AMRAP 3: 24 Box Jump Overs (24/20) 21/16 Calorie Bike or Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 18/14 Calorie Bike or Row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12/9 Calorie Bike or Row Max Power Cleans (155/105) rest 3 minutes AMRAP

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adminCOME CLEAN

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