CrossFit W.O.D Strength: Back Squats 6x3, Build Up to A @2RIR Metcon: "Helen" 3 Rounds For Time: 400m Run 21 KB swings #24/16 kg 12 Pull Ups CrossFit Strength Part A: Bench Press 6-6-5-5-4-4 Part B: 12:00 For Quality: 10 2DB Chest Flyes 5/
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 18.1 Open Workout: 20:00 Min AMRAP: 8 Toes To Bars 10 1DB Hang C&J #22.5/15 14 Cals Row
CrossFit W.O.D Valentines Day W.O.D! 30 Min AMRAP, IGUG, 20 Reps Of Each: V – Ups A ir Squats L eg Raises E explosive Push-Ups N o Jump Burpees T uck-Ups I nverted Row\Ring Row N o Jump burpees E xplosive Lunges S it-Ups
CrossFit W.O.D Strength: Deadlift E03:00MOMx6 Sets: 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP: 30 Double Unders 10 Ring Dips 5 Deadlifts #100/70kg CrossFit Endurance 2 Rounds For Time: 1600m Run 70 KB Swings #16/12kg 35 Box Jump Overs #60/50cm
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To 2 heavy STOH (From Rack) Metcon: For Time: 30 2DB Box Step Overs #2x22.5/15 60 Pull-Ups 30 2DB Box Step Overs CrossFit Strength Part A: Push Press 5x5 *Build Up to A @2RIR Part B: 4 Supersets:
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
CrossFit W.O.D Strength: 14:00 Min Build Up to A 1 Heavy Power Clean Metcon: E03:000x4 Rounds: 200m Run/250m Row 1 Rope Climb 5 Power Cleans @70% CrossFit Strength Part A: Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO Part B: 15:00 Min For Quality: 5 Ring
CrossFit W.O.D Skill: 12:00 Min Practice Legless Rope Climbs Metcon: 21.3 Open Workout For time: 15 Front Squats #42.5/30kg 30 Toes To Bars 15 Thrusters 01:00 Min Rest 15 Front Squats 30 Chest To Bars 15 Thrusters 01:00 Min Rest 15 Front
CrossFit W.O.D Strength: Back Squats 5X5 Metcon: 20:00 Min AMRAP: 24/20 Cals Bike 3 Wallwalks 12 Russian KB Swings #32/24 Weightlifting Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks Snatch Pull Snatch OH Squat 5x 2+1+1 65-70% 5x 1+
CrossFit W.O.D Strength: Power Snatches E02:00MOM X 8 Sets: 3-3-3-2-2-2-2-2 Metcon: 10 Rounds For Time: 3 2DB Thrusters #2x22.5/15kg 5 Burpees Over the DB 7 Box Jumps #60/50cm CrossFit Endurance 16:00 Min AMRAP: 10 Burpee Pull Ups 20 Cals Row 30 Tuck Ups
CrossFit W.O.D Strength: 4 Supersets: 5 Deficit HSPU (Build Up For Range) + 8-10 Alt. 2KB Tempo Gorilla Rows @1221 Metcon: "The (Hang) Chief" 5 Rounds x 03:00 Min AMRAP: 3 Hang Power Cleans #60/42.5kg 6 Push-Ups 9 Air Squats -01:00 Min Rest