WBPF 8/11/23
0:00-15:00 Heavy Power Clean and Jerk 17:00-37:00 Partner AMRAP 20 Minutes (you go, I go) 2 Ring Muscle Ups 4 HSPU 6 Power Clean and... Read More
WOD 8/10/23
AMRAP 35 Minutes 750m Row 50 Wall Balls 2000m Bike (2.0 km or 1.3 miles) 50 Box Jumps 24/20 750m Ski 50 Russian Swings 53/35... Read More
WOD 8/9/23
RDL 3×10 (3 sec negative, 1 second pause) Weighted Strict Pullup 3×5 Then…… 5 Rounds 10 DB Bench or Floor Press-Moderate to Heavy Weight (2DBs)... Read More
WOD 8/8/23
15 Minutes to Heavy Complex: 1 Snatch+ 2 Hang Snatch Then….. AMRAP 15 Minutes 30 Crossovers 5 Snatch 155/103 300m Run
WOD 8/7/23
Front Squat Every 2 Minutes 1×8@70% 1×6@ 75% 1×4@80% 1x Max Reps (15-20) @60% Then…. 10 Rounds 30 Seconds of Burpees 30 Seconds Rest
Endurance WOD 8/6/23-No Yoga Today
Olympic Lift Technique Class: The Total -1 RM Snatch -1 RM Clean and Jerk Endurance Class: AMRAP 12 Minutes 200m Run (RPE 7-8) 100m Walk... Read More
WOD 8/5/23
10 Minutes of Pullover Practice Then….. From the 2023 Crossfit Games-Age Group Endure The Colosseum 50-calorie Ski Erg50-calorie Bike75 double-unders50-calorie Ski Erg50-calorie Bike75 double-unders
WOD 8/4/23
WWPF AMRAP 35 MIN 150 Wall Ball Shots, 20/14 150 Kb Swings, 70/53 *partners work at the same time but on different movements 200m Med... Read More
WOD 8/3/23
EMOM 10 Minutes 1 Snatch + 2 OHS Then….. 5 Rounds 20 Lateral Box Jumps 24/20 15 OHS 75/53 10 HSPU
WOD 8/2/23
RDL: 3 x 10 Strict Pull-up: Find 1RM 5 Min AMRAP 800m Run Max Chin over Bar Pullups REST 2 MIN 5 Min AMRAP 600m... Read More