Tag: crossfit open

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
2 push press + 3 push jerk
1-1-1-1-1

Metcon
AMRAP 8min
1 Thruster 50/35
5 KB swings 32/24
3 thruster
10 KB swings
6 thruster
15 KB swings
9 thruster
20 KB swings
12 thruster
25 KB swings
continue…

Finisher
Tabata
Hollow rocks
6 Rounds
20 sec work 20 sec rest

Olympic Lifting
Squat clean
T+G with 3 sec pause
5-5-5-5-5

XMAS EVE 12 days of Xmas CFC style

by Adm1n_Acc3ss, posted in Daily WOD

12 days of Xmas CFC style

1 200m run
2 rope climb
3 Wall climb
4 Ring dip
5 Thruster 45/30
6 lateral bar burpee
7 shoulder to over head
8 Wall ball
9 Pull up
10 deadlift
11 front squat 45/30
12 Toe to bar

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
Part A
3min AMRAP
8 Power snatch 35/25
10 – v-up

1min Rest

Part B
3min AMRAP
10 thruster 35/25
12 Kettlebell swing 20/12

Part C
2min
ME burpee

Finisher
Team Row
For Time
2km

Monday WOD back squats and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
3-3-3-3-3

Metcon 10min AMRAP of rope climbs
500m Row
20 Thruster 50/35
30 Burpee
Rope climb max rep

*each time bar hits the ground in the thruster minus 5 reps from rope climb

Olympic Lifting
3 Position clean
1-1-1-1-1

THE JESS

by Adm1n_Acc3ss, posted in Daily WOD

Congratulations to member of the month Jess Roche! This WOD is dedicated to 3 of her favorite movements

THE JESS
5 Rounds For Time
50 sit ups
25 Kettlebell swings 24/16
5 rope climb 12ft

 

Tuesday WOD Pull ups

by Adm1n_Acc3ss, posted in Daily WOD

Skills/progressions
Kipping pull ups/butterfly
or
strength
5 x 10 strict pull up

Metcon
15min AMRAP
20 sit up
15 shoulder to overhead 45/30
10 pull up

Olympic Lifting
Squat clean
5×10

 

Thursday WOD 20min AMRAP

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
20min AMRAP
50 Double under
10 deadlift 80/60
5 muscle up

Olympic Lifting
DT
5 Rounds for time
12 deadlift
9 hang power clean
6 shoulder to overhead