Main – CrossFitMetcon (2 Rounds for weight)Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Complete as many reps as possible in 3 minutes of:...
Main – CrossFit ()Front SquatMetcon (8 Rounds for weight)Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple.Metcon (Time)Three rounds for time of: Run 400 Meters 30...
Main – CrossFitCoach Led Warmup (No Measure)Push PressMetcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the...
Main – CrossFitWarm-up (No Measure)1000 M row 10 inchworms long, good, slow ones 10- PVC OHS 10- Bar OHS Shoulder Mobility Drills1: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Push Press3: Metcon (6 Rounds for weight)E2MOM for 12 minutes (six sets) 1 Power clean 2 push press 1 Squat cleanGoal is to accumulate the most weight lifted over the six sets. Weight stays the same per round but...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.2: 20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.3: Metcon (Time)Buy in: 20 Burpees Run...
Main – CrossFit1: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobility2: Metcon (10 Rounds for weight)Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Muscle Up, Hand Stand, PistolEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)open WOD 15.1
Main – CrossFitCoach Led Warmup (No Measure)Clean and Jerk (10×1)Metcon (10 Rounds for weight)Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80,...
