crossfit
blog

Monday Buy in – 5 min skipping practice then 2 rounds – 10 Russian KBS / 5 DB Snatch + 50ft OH carry each arm / 5 Goblet Squats @44×1 / 25ft side to side lunge A) TNG Power Clean EMOM x 4 Min x 5 Reps @ 65-75% B) TNG Power Snatch EMOM x […]

April 15th – 21st WODs!!

Monday Buy in – 2 Rounds – 30 Air Squats (change stance every 10 squats) / 10 Banded Psoas March / 20 sec Bottom of Dip Hold / 10 Tall Plank Controlled Art. Rotations Mobility – External Rotations x3 Positions A) Back Squat – 3-3-2-2-1 (% at 70-80-75-78-79) Metcon – 7 min AMRAPs with 3 […]

April 8th to 14th WODs!!

Monday Buy in – 3 min Run/Bike/Row then 2 Rounds – 10 Muscle Cleans (keep hook grip) / 10 Ring Rows / 10 Yoga Push Ups / 5 Broad Jumps Mobility – Shoulder / T-spine stretch on wall – Hold 45 sec x2 A) Power Clean – 4×5 @60-69% B)Strict Press – 3×8 @ 45-55% […]

April 1st to 7th WODs!!

Deload/Reload Week!! Monday Retest or 1st time for Open 19.5 or Buy in – EA Warm up Metcon – 5 Rounds 15 Goblet Squats (53/35) 20/15 cal Row Rest :30 Buy out – 3 rounds 5 Squat Thoracic Rotations (R/L) / 20 Lateral Banded Step-Overs / 5 Inchworms Tuesday Buy in – 2 rounds – […]

March 25th – 31st WODs!!

Monday CrossFit Open 19.4 or Buy in – 10 min for quality 5 Thoracic Rotations (R/L) 8 Cat/Camels :20 sec Bar Hang 5 Single Leg Glute Bridge (R/L) A)1 1/4 Bench Press – 4×8 @ 65-75% Metcon – 15 Min AMRAP 500/450m Row 15 Power Snatch 95/65 Tuesday Buy in – 2 Rounds – 30 […]

March 18th to 24th WODs

Monday CrossFit Open 19.3 redo or 1st try or Buy in – EA Warm up (3×45 sec supinated bar hang) A) Back squat 5 x 2,3,2,3,2 Depending on how your legs feel Undulate % between 65-75% or 75-85% Metcon – 2 rounds for time 21-15-9 Alternating Pistols Wall Balls V-Snaps Tuesday Buy in – 2 […]

March 11th – 17th WODs