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Blog Archive

WOD

“17.1”
For time:
  • 10 Dumbbell Snatches (Rx:50#/35#, L2:35#/25#, L3:25#/15#)
  • 15 Burpee Box Jump-overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump-overs

WOD

Back Squat – 3×10 (Same weight for all 3 sets – 60% if 1RM is known)

2 Rounds for time:

  • 100 Double Unders (L2: 45 DU Attempts, L3: 200 Singles)
  • 60 Calorie Row
  • 20 STO (Rx:135#/95#, L2: 95#/65#, L3: 80#/55#)

WOD

Deadlift – 5×1 (Same weight for all 5 sets – 90-95% if 1RM is known)

15 Minute AMRAP:

  • 2 Thrusters (Rx:95#/65#
  • 2 Wall Balls

*Increase both movements by 2 reps each round – 2,4,6,8 etc.*

WOD

Handstand Hold & Handstand Walk Practice/Progressions
 
“3 Round Eva”
3 Rounds:
  • 800m Run
  • 30 Kettlebell Swings (Rx:70#/55#, L2:55#/35#, L3:35#/25#)
  • 30 Pull-ups (L2/L3: Banded Pull-ups)
*25 Minute time cap*

WOD

Push Press – 3×8 (Same weight for all 3 sets)

7 Minute AMRAP:

  • 10 Burpees
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

-Rest 4 minutes-

7 Minute AMRAP:

  • 10 Burpees
  • 10 Toes-to-bar (L2: Knee Raises)

WOD

Front Squat – 3RM then 90% for 2×3

4 Rounds for time:

  • 500m Row
  • 10 Overhead Squats (Rx:135#/95#, L2:115#80/ L3:95#/65#, L4:80#/50#)
  • 20 AbMat Sit-ups

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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