CrossFit WOD, April 10, 2020

Friday https://youtu.be/G9YoguDDWUU 6 DL + 5 HPC + 4 Lunges + 3 Overhead (E2MIN x 5 sets ) Each 2 min will begin with 20 DU 40 Single unders or 20 Jumping jacks Complex variations Deadlift: Barbell DL KB DL Odd Oject DL HPC: Barbell HPC KB Swing DB HPC (if single 3 on each side) Odd Object hinge and curl Lunges in Goblet Pos Overhead if one DB/KB do 3 each side Up and Read more…

CrossFit WOD, April 9, 2020

Thursday https://youtu.be/rN_-7S6d2RM Metcon Tabata x 4 8 rounds 20 sec work and 10 sec rest 1. Mountain Climbers Single Leg wall sit R 1 min 2. Up and down Plank Lateral Lunge R 1 min 3. Side Plank Jumping lunges R 1 min 4. reverse dips v-ups Stretch sesh Watch Breif or join zoom

CrossFit WOD, April 7, 2020

Monday – In house Olympic WL Meet Saturday April 11 9 am Shoulder Press (x 5 ) EMOM 12 Min 1: Pressing variation Min 2 : Bicep Curl variation Press: Barbell: Strict Press x 5 or Push Jerk x 5 KB/DB: Kneeling or sitting pos SA x 6-8 each side BW: Plyo Push up (push up then walk two steps on hands one way then on next rep go back x 8 Bicep curl Use Read more…

CrossFit WOD, April 6, 2020

Monday – In house Olympic WL Meet Saturday April 11 9 am Shoulder Press (x 5 ) EMOM 12 Min 1: Pressing variation Min 2 : Bicep Curl variation Press: Barbell: Strict Press x 5 or Push Jerk x 5 KB/DB: Kneeling or sitting pos SA x 6-8 each side BW: Plyo Push up (push up then walk two steps on hands one way then on next rep go back x 8 Bicep curl Use Read more…

CrossFit WOD, April 3, 2020

Friday – In house Olympic WL Meet Saturday April 11 9 am Back Squat (4-4-4-4-4-4) A. If you have no rack you may front squat or oh squat from ground ( clean or snatch complex 1+3) B. If you only have dumbell or KB Bulgarian split squat 10 on each side x 6 sets C. BW option Work on pistols squats or single leg squats to a low box 6 x 10’eaxh side Super set** Read more…

CrossFit WOD, April 2, 2020

Thursday – In house Olympic WL Meet Saturday April 11 9 am Push Press (6-6-6-6-6-6) If you don’t have barbell Then do a seated single arm press 8 on each side If you don’t have enough weight Then after each rep hold over your head for 10 seconds between each reps Metcon (Time) 5 rounds for time 20 push ups 30 V- Ups 40 air squats Rest 2 mins after each round

CrossFit WOD, April 1, 2020

Wednesday – In house Olympic WL Meet Saturday April 11 9 am Deadlift (5-5-5-5-5-5-5) If at home Try a single leg Romanian Deadlift x 8 each leg for 7 sets If want to make this Olympic lifting Power clean x 3 reset from ground each time Metcon (AMRAP – Rounds and Reps) 10 min Amrap 30 double unders or 30 lateral plyo hops 10 deadlifts – kettle bell, dumbell, barbell, odd object Rest 5 mins Read more…

CrossFit WOD, March 31, 2020

Tuesday – In house Olympic WL Meet Saturday April 11 9 am Weightlifting Thruster (3-3-3-3-3 from ground ) At home workout # 8 – the final (Time) 20-2 Odd object thruster 200 m run or 10 burpees after each round of thruster

CrossFit WOD, March 30, 2020

Monday – In house Olympic WL Meet Saturday April 11 9 am Weightlifting Back Squat (4-4-4-4-4-4) If don’t have a rack then front squat Or you may do a clean complex Clean+ front squats Conditioning Metcon (AMRAP – Rounds and Reps) 15 min Amrap 12 KB swings – DB snatches – odd object-hang power cleans 12 – overhead presses (if have one implement some 8 each arm) 12 side lunges (weighted in goblet pos or Read more…