15.4, Sled Push, and Core work

by | Feb 19, 2016 | WOD

  Fun Friday! A) Met Con: 8:00 Clock! (as many REPS as possible) “CrossFit Open Workout 15.4”! (see pic for WOD description) RX: #185/125 Masters/Scaled: 8:00 AMRAP (as many ROUNDS as possible)! 10 Push Press #105/75 (#95/65) or DB HPC #35/25 10 Power...

Overhead Squats, SDL-HP, Box Jumps, and Bar Muscle Ups

by | Feb 18, 2016 | WOD

Thirsty Thursday! Strength: (15:00) OH Squats! Warm up to 80% of your 3 Rep MAX OH and perform 4 sets x 3 reps. Strength MOD: 3 Rep Heavy OH or focus on Skill Work! Strength Alternative: 12:00 AMRAP! 10/8 Calories: AD Bike 50 Alt. Toe Taps 30 Plank Hold Shoulder Taps...

Three x Three

by | Feb 17, 2016 | WOD

Winded Wednesday! Met Con: For Time (35:00) Complete the three workouts in any order but you may not mix and match rounds. You must complete the 3R of a workout before moving on. 3R: 10 OTB Burpees 10 Hang Power Snatches E: #115/85 RX: #105/75 M/S: #95/65 (#85/55 or...

1 RM Split Jerk and Pistol Met Con

by | Feb 16, 2016 | WOD

Tough Tuesday! Strength: (15:00) 1 Rep Max Split Jerk (from the rack)! Strength MOD: 1 or 3 Rep Heavy Push Jerk or Push Press! Strength Alternative: 12:00 AMRAP! 12/10 Cal Bike 12 Alt. DB Snatches #35/25 30 Mountain Climbers 50 Russian Twists #25/15 KB Met Con: 12:00...

1RM Clean and Farmers Carry Met Con

by | Feb 15, 2016 | WOD

Motivating Monday! Strength: 1 Rep Max (full) Clean! Strength MOD: 1 Rep Heavy Power (or Hang Power) Clean or focus on skill work. Form is key! Strength Alternative: 12:00 AMRAP! 250 M Row (5) 10 Power Cleans #95/65 10 (standing) Tricep Extensions #25/15 DB 10 Double...