Tag: try crossfit

Saturday WOD

by Adm1n_Acc3ss, posted in Daily WOD

For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)

 

Olympic lifting
Grace
30 clean and jerk for time

Monday WOD at CFC

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep

Super super set

ME push up
3xME
Score + Total push up

Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….

Finisher
Hollow rock
5 rounds
20sec/work/rest

 

Olympic Lifting
Isabel
30 snatch for time

Saturday WOD Open 17.5

by Adm1n_Acc3ss, posted in Daily WOD

As we lead into the CrossFit Open season we will revisit previous open WODs from previous years.

https://games.crossfit.com/workouts/open/2017/5?division=2

OPEN 17.5
10 rounds for time of:
9 thrusters, 42.5/30
35 double-unders

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
1-1-1-1-1

Front Squat
1-1-1-1-1

Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40

Gym closed from 10:30am for In House Comp set up