by Kim Stevens | Jan 19, 2016 | WOD
Tough Tuesday! Met Con(s): 30:00 Clock! A) 8:00 AMRAP! E: 8 Ring Dips + 50 Double Under’s RX: 6 Ring Dips + 35 Double Under’s M/S: 4 Ring Dips (6 Jumping R.D. or 12 Box Dips) 25 Double Under’s (15 Dub-A or 65 Singles) Rest 3:00! B) 8:00 AMRAP! E:15...
by Kim Stevens | Jan 18, 2016 | WOD
Motivating Monday! Strength: (15:00) Deadlifts! Take 90% of your 1RM DL (optional: Plus #20, #10 or not at all) and use that number as your base weight to calculate the following: 75%x5 85%x3 95%x1 (AMRAP) as many reps as possible. Form is key! Your last rep should...
by Kim Stevens | Jan 15, 2016 | WOD
Fun Friday! Strength: (12:00) 3 Rep MAX Strict Press! Strength Alternative: 12:00 AMRAP! 15 OH Swings #44/25 15 Goblet Squats 15 Sit Ups 50 Jumping Jacks Met Con(s): 12:00 Clock! (as many reps as possible)! *BUY-IN (0:00-2:00): E & RX: 400 M Sprint! M/S: 300 M...
by Kim Stevens | Jan 14, 2016 | WOD
Thirsty Thursday! Strength: (15:00) Front Squats! Work up to 80% of your 5 Rep MAX FS and perform the following: 5 reps x 4 sets Strength (option B): Find your 5RM FS or work up to a 3 Rep Heavy Front Squat! Strength Alternative: 12:00 AMRAP! 12 Alt. Reverse Lunges...
by Kim Stevens | Jan 13, 2016 | WOD
Winded Wednesday! “Partner Workout” A) 7:00 MAX Calories! E: Bike: Athletes must switch out every 10 calories. RX and Scaled: Row: Athletes must switch out every 20 calories. *REST 3:00! B) Met Con: 20:00 AMRAP! *Sprint 100 M (together) every 5:00...
by Kim Stevens | Jan 12, 2016 | WOD
Tough Tuesday! Met Con: For Time (25:00)! 2014 CrossFit Open Workout “14.5”! 21-18-15-12-9-6-3 BB Thrusters RX: #95/65 M (RX): #65/45 OTB Burpees MOD: 20:00 AMRAP! 10 Thrusters (DB Thrusters) 8 OTB Burpees 200 M Run Rest 3:00 Core Work...
