Tag: CrossFit near me

Saturday Member of the month WOD

by Adm1n_Acc3ss, posted in Daily WOD

MEMBER OF THE MONTH WOD

JESS

Partner WOD
For time: Row, 1 km

Overhead Plate Carry, 20/10 kg,400 m

50 Power Cleans, 60/40 kg

40 Deadlifts, 60/40 kg

30 Lateral Burpee (Over Barbell)s

20 Rope Climbs, 12 ft

*plate for power clean/deadlift are to be used for overhead carry.
Split reps as needed

Thursday WOD (Bring your long socks)

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean

Max effort rope climb 12ft remaining time 30min

Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3

Wednesday WOD deadlifts and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
7-7-7-7-7

Super set
Max effort push up
*score total push up

Metcon 12min EMOTM
10 KB Kettlebell swing
ME burpee
*score total burpee

Finisher
plank 1min each side
1min front
3min total

Olympic Lifting
Snatch with 3 sec pause
3-3-3-3-3

Tuesday WOD Squat clinic

by Adm1n_Acc3ss, posted in Daily WOD

Warm up/technique
Squat clinic

Strength/technique
Back squat
3×7

Front Squat
3×7

OHS
3×7

Metcon
Run 1km TT

Olympic Lifting
3 push press + 4 push jerk
1-1-1-1-1

Monday WOD 19/9

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×7
super set
Ring Row
5×7

Metcon
21, 15, 9
Buy in 20 pull up
SDHP 35/25
V-Up

Olympic Lifting
Snatch grip Deadlift- pull-high pull
2-2-2-2-2

Tuesday WOD deadlift and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon
50-40-30-20-10
KB swing 20/16
double under

Finisher
Max effort 2min
Hanging L hold

Olympic Lifting
Squat Clean
1-1-1-1-1