Competition/Skill WOD Week 42
Competition/Skill WOD Week 42

TWOW: 2 X 1600m Run at RPE 7.  Rest 10 minutes between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Endurance WOD 3/17/19
Endurance WOD 3/17/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 400m Run 25 Wall Balls 15 Pushups 10 Chest To Bar Pullups 100m Farmer Carry 53s/35s *Must Bike 50/35 Cal at some point*  

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WOD 3/12/19
WOD 3/12/19

EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for

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Competition/Skill WOD Week 41
Competition/Skill WOD Week 41

TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to

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Endurance WOD 3/10/19
Endurance WOD 3/10/19

9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m Run

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WOD 3/5/19
WOD 3/5/19

EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang Snatch 115/83 20 Cal Bike 10 OHS 115/83 *3 Muscle Ups every 2 Minutes* Don’t forget to sign up for the CFWC Super Summer Total!!

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Competition/Skill WOD Week 40
Competition/Skill WOD Week 40

TWOW: 1600m RPE 7, 1200m RPE 7, 800m RPE 8, 400m RPE 8, 200m AFAP, Rest 1:1 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups

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Endurance WOD 3/3/19
Endurance WOD 3/3/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′ targets 75 KB Swings 53/35 50 Burpees 25 Strict Pullups *must row 2x500m during workout* Each movement must be done in order, once you start a movement you must finish

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WOD 2/26/19
WOD 2/26/19

CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in  3 Minutes Then…. As Far As Possible in 6 Minutes Then….. Finish (15 Minute cap) 7 Muscle Ups 20 Burpee Over Box Jumps 24/20 30 Ground to Overhead 135/93 40 Toes to Bar 800m Run or

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Endurance WOD 2/24/19- No Yoga
Endurance WOD 2/24/19- No Yoga

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY Endurance: AMRAP 30 Minutes 200m Farmer Style Plate Carry 35’s/25’s 400m Run 30 Pushups 30 Situps 30 KB Swings 53/35

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WOD 2/19/19
WOD 2/19/19

Clean 1-1-1 Then….. AMRAP 15 Minutes 5 Muscle Ups 7 Thrusters 135/93 9 Burpees Over Bar The Crossfit Open starts this week! 1st workout is announced Thursday at 8pm on games.crossfit.com  Sign up now!  

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Competition/Skill WOD Week 39
Competition/Skill WOD Week 39

TWOW: 8x 200m Sprint at RPE 8.  Rest 90 seconds Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

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