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Blog Archive

Skill

  • Kipping pull-up
  • Butterfly pull-up

WOD

2 RDs for time of:

RX:

  • 50 Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (75#/45#)
  • 75 DUs

L2:

  • 50 Band Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (65#/35#)
  • 75 DUs

L3:

  • 50 Jumping Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (45#/25#)
  • 300 JR

Performance WOD

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

RESULTS:

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WOD:

5 Rounds of the following exercises.

RX:

  • 50 DUs
  • 10 Hanging leg raises (Strict)

L2:

  • 200 Singles JR
  • 10 Hanging knee raises (Strict)

Then immediately do 3 Rounds of the following exercises.

RX:

  • 25 Push ups
  • 10 HSPU

L2:

  • 25 Knee Push ups
  • 10 Wall Walks

For Time.

Performance WOD:

20 DUs
20 feet HS walk
4 Rounds

Attention: Our coaches will be at the mall for CrossFit for Hopes tomorrow at 1145am.  Noon class is cancelled, however, you can still come in and workout at Verve at noon.

WOD:

Max rep pull-ups

Rest

8RDFT

RX:

  • 20 DUs
  • 12 Burpee Box Jumps (24″/20″)

L2:

  • 80 Singles DUs
  • 12 Burpee Box Jumps (24″/20″)

L3:

  • 80 Singles DUs
  • 12 Burpee Box Jumps (20″/16″)

RESULTS

photo (2)

WOD:

4 RDFT

RX:

  • 40 DUs
  • 30 Box Jumps (24″/20″)
  • 20 KB swings (2 pood / 1.5 pood)
  • 10 Ring Knee Raises
  • 5 Ring Dips

L2:

  • 40 DUs
  • 30 Box Jumps (24″/20″)
  • 20 KB swings (1.5 pood / 1 pood)
  • 10 Ring Knee Raises
  • 5 Ring Dips

L3:

  • 200 Jump Rope
  • 30 Box Jumps (20″/16″)
  • 20 KB swings (1 pood / 0.5 pood)
  • 10 Hanging Knee Raises
  • 10 Box Dips

Performance WOD:

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Leg Curls each side

RESULTS:

photo(10)

WOD:

3 Rounds for time

RX:

  • 15 DB Thrusters (45#/25#)
  • 20 GHD Sit ups
  • 25 DUs

L2:

  • 15 DB Thrusters (35#/15#)
  • 20 GHD Sit ups
  • 25 DUs

L3:

  • 15 DB Thrusters (25#/10#)
  • 20 ABmat Sit ups
  • 100 Single Jump Rope

Performance WOD:

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Leg Extensions

 

RESULTS:

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Skill:

Snatch

WOD:

35 Double-unders
1 Snatch (or 1 Snatch attempt)

7 Rounds for time

Your score will be the total time it takes to do seven rounds, and total lbs of Snatch successfully completed.

RESULTS:

photo (6)


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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