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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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Thursday November 29

“Chip it away, chip it away, chip it away now!” Buy in: 2,000 Row Then: 21-15-9 Pull Ups Push Ups Buy in: 100 Double Unders Then: 6-4-2 Bar Muscle Ups 12-8-4 Strict Handstand Push Ups 25min Cap   OPEN – as written PERFORMANCE – 100 DU, chest to bar, Kipping HSPU FITNESS – 75 DU or 200 Singles, Pull Ups x 2,

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Melinda MettenThursday November 29

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Wednesday November 28

Strength “Gainz Day” 0-10min (5 sets) Every 2min  3 Back Squat Tempo (3 sec down 3-sec pause 3-sec up) Example: 5 set’s building 125-145-165-175-185 –10-12 REST– 12-24min (6 sets) Every 2min Back Squat (starting with the last weight Ex: 185lb, climb each set ) 5-4-3-2-2-2 reps Example: 185 x 5 – 195 x 4 – 205 x 3 – 215

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Melinda MettenWednesday November 28

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Tuesday November 27

“Push It Real Good”   Teams of Two AMRAP 7: (Racks are Authorized) 30 Push Press – 135/95 30 Burpee Box Jumps 30 Push Press – 155/105 30 Burpee Box Jumps Time remaining, Max reps Push Press – 185/135 –Rest 7 min:– AMRAP 7: 15 Burpee Box Jumps 15 Push Press 185/135 15 Burpee Box Jumps 15 Push Press 155/105

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Melinda MettenTuesday November 27

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Monday November 26

Strength Hang Power Clean 3-3-3 Build for the workout in 3 sets.   W.O.D “Hanging Tough” 21 Minute EMOM: 12 pistols ← Smooth/steady 3 Toes to Bar + 3 Chest to Bar + Toes to Bar ← Goal is Unbroken! 10 hang power cleans (155/105) ← Unbroken Scale the hang power cleans to go unbroken. OPEN – as written PERFORMANCE

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Melinda MettenMonday November 26

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Saturday November 24

“Trifecta” Teams of 3 1 Works 1 Bikes 1 Rests   25min AMRAP Score is Total Rounds and Calories on Bike Each teammate completes the entire round before moving on 10 DB Hang Power Clean 10 Db Thrusters 10 Pull ups   Open/Performance 50/35 Fitness 40/20 OR Barbell 95/65

Melinda MettenSaturday November 24

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Friday November 23

“Good Vibrations” 5 Rounds for Max Reps: 1:00 – Row for Calories 1:00 – Power Cleans 1:00 – Barbell Facing Burpees 1:00 – Rest Total repetitions added together, across all 5 rounds is your score. GOAL = Strive for consistency across all five rounds in each movement. Open-135/95 Performance- 115/80 Fitness 95/65, Regular burpees USE THE FOLLOWING FOR SCALING/STIMULUS GUIDENCE

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Melinda MettenFriday November 23

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