Friday 12 January 2018

WOD Fri 12 Jan 2018

Bench Press : 1 Rep Max 

Record your best Bench Press 1 Rep Max lift.

AMRAP 12 mins: Handstand Walks and Pistols 

Complete as many rounds as possible in 12 mins of: Handstand Walk, 10 m 12 Pistols

Thursday 11 January 2018

WOD Thu 11 Jan 2018

Baseline 

For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups

Wednesday 10 January 2018

WOD Wed 10 Jan 2018

"Death By" - Squat Clean : 1 rep + 1 rep / 1 min 

Death By Squat Clean With a continously running clock perform: 1 Squat Clean, 135/85 lbs in the first 1 min 2 Squat Cleans, 135/85 lbs in the second 1 min 3 Squat Cleans, 135/85 lbs in the third 1 min ... Continuing this for as long as you are able.

Tuesday 9 January 2018

WOD Tue 9 Jan 2018

Front Squat : 1 Rep Max 

Record your best Front Squat 1 Rep Max lift.

AMReps 12 mins: Sumo Deadlift High-pulls, Front Squats and Rope Climbs 

As many reps as possible in 12 mins of: 10 Sumo Deadlift High-pulls, 75/55 lbs 10 Front Squats, 75/55 lbs 2 Rope Climbs

Monday 8 January 2018

WOD Mon 8 Jan 2018

CrossFit Games Open 16.4 / 17.4 

As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 55 Wall Balls, 20/14 lbs, 10/9 ft 55 Row Calories 55 Handstand Push-ups If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Friday 5 January 2018

WOD Fri 5 Jan 2018

Snatch : 1 Rep Max 

Record your best Snatch 1 Rep Max lift.

27-21-15-9: Shuttle Runs and Push-ups 

27-21-15-9 reps, for time of: Shuttle Run, 10 m Push-up

Thursday 4 January 2018

WOD for Thu 4 Jan 2018

2 RFT: Assault Bike Calories, Hang Power Snatches and Overhead Squats 

2 rounds for time of: 30 Assault Bike Calories 30 Hang Power Snatches, 75/55 lbs 30 Overhead Squats, 75/55 lbs

Wednesday, 3 January 2018

WOD for Wednesday, 3, Jan 2018

Back Squat : 1 Rep Max 

Record your best Back Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it

27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more 

27-21-15-9 reps, for time of: Wall Ball, 20/14 lbs Sumo Deadlift High-pull, 75/55 lbs Box Jump, 24/20 in Push Press, 75/55 lbs Row Calories

If workout is done exactly as prescribed it is RX. If not please input it as modified. Thank you for your understanding.

Be sure to log your results in Beyond The WhiteBoard (BTWB)

Tuesday, 2 January 2018

WOD for Tuesday 2 Jan 2018

Happy New Year!!

Chipper: Burpees, Alternating Single Arm Kb Hang Power Cleans, Kettlebell Overhead Squat (alternating arms)s and 2 more 

For time: 25 Burpees 40 Alternating Single Arm Kb Hang Power Cleans, 53/35 lbs 30 Kettlebell Overhead Squat (alternating arms)s, 53/35 lbs 40 Kettlebell Hang Power Snatches, 53/35 lbs 25 Burpees

Be sure to log your results in BTWB.

Monday 6 November 2017

21-15-9: Single Arm Dumbbell Snatches and Bar Muscle-ups 

21-15-9 reps, for time of: Single Arm Dumbbell Snatch, 50/35 lbs Bar Muscle-up