by Kim Stevens | Mar 7, 2015 | WOD
Saturday! Met Con: For Time (30:00)! *1000 M Row 4R: E: 10 Power Cleans + S2O #135/95 20 Burpee Box Jumps “24/20 35 Dubs RX: 10 Power Cleans + S2O #115/85 15 Burpee Box Jumps “24/20 30 Dubs S: 10 Power Cleans + S2O #105/75 12 Burpee Box Jumps (or...
by Kim Stevens | Mar 6, 2015 | WOD
Friday! Met Con: CrossFit Open 15.2 (see pic for WOD description)! or… 15.2 MOD! (25:00 AMRAP) Pull-ups E: 10 C2B Pull-ups RX: 12 Pull-ups S: 12 Banded Pull-ups or 12 HRPU 10 OHS (BS or DB FS) E: #115/85 RX: #95/65 S: #85/55 15 Hollow Rocks (or Sit Ups) E: 12...
by Kim Stevens | Mar 5, 2015 | WOD
Thursday! Strength: (12:00) 3 Rep AHAP Floor Press CF Light: AMRAP! 20 Alt. Step Ups (DBs) 20 weighted Sit Ups (DB) 50 Alt. Plank Hold Shoulder Taps 100 Singles Met Con: 15:00 AMRAP! *Buy In: 75 Dubs (200 Singles) 15 OH KB Swings E: #70/53 RX: #53/35 S:...
by Kim Stevens | Mar 4, 2015 | WOD
Wednesday! Met Con: 30:00 Clock! E: 5RFT! 3 Rope Climb (1 legless + 2 RX) 6 S2O #145/105 9 (EACH leg) Alt. lunges #35/25 DBs 200 M Run RX: 4RFT! 2 Rope Climb 6 S2O #135/95 9 (EACH leg) Alt. lunges #25(30)/15(20) DBs 200 M Run M/S: AMRAP! 1 RX Rope Climb (or 2...
by Kim Stevens | Mar 3, 2015 | WOD
Tuesday! A) 5×5 Strict Pull-ups (10:00) E: Weighted WB #14/#8 or #12 RX: Unassisted S: 5×8 Banded CF Light: AMRAP! 50 Mountain Climbers 50 Bicycle Kicks 50 Toe Taps (12″ box) 100 M Run B) 1 rep MAX DL or 3 rep AHAP (20:00) Optional Workout: 3RFT...
by Kim Stevens | Mar 2, 2015 | WOD
Monday! Strength: (15:00) Back Squats 80%x5 reps x2 sets 85%x4 reps x3 sets or 3 Rep AHAP CF Light: AMRAP! 250 M Row (7/8) 15 Ring Rows 50 Jumping Jacks 50 Bicycle Kicks Met Con: 12:00 AMRAP! *Buy In (all divisions): 400 M “WB” Run for time (with your WB)!...
