Partner WOD 6 Rounds 1 Minute at each station Double Unders D-ball over shoulder 70/50 Kb Snatch 35/26 (Alternate between arms every 5 reps) Ball Slams 30/20 Sit-ups 1 Minute Rest and Switch with your partner *One partner will spend a full round on the rower, rowing for calories while the other partner works through Read more about 2.7.2019[…]
SWOD Build to a heavy power clean… Use this time to warm up to at least your starting WOD weight. Go heavier if time permits. WOD AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Read more about 2.6.2019[…]
Check out the details of the scaling and standards here: https://competitioncorner.net/crossfit/1762/online/submit/8376 WOD 40 Deadlifts (Tie-Break) 30 Pistol Squats (Tie-Break) 20 Ring Muscle Ups (Tie-Break) 30 Pistol Squats (Tie-Break) 40 Deadlifts ** 16 Min Time Cap Note: There are TIE-BREAK Times in this workout. If you have to scale your divisions prescribed weights/movements, then you must submit a “scaled” Read more about 2.5.2019[…]
SWOD 12 Minutes Build to a heavy Split Jerk WOD 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Shoulder to Overhead (135/95)
WOD 19.3 ELITE/Rx 12 rounds 12 Wall Ball Shots 11’/10′ w/ 20# and 14# 6 Chest 2 Bar Pull Ups *12 Min Time Cap Divisional Variations: Scale/Novice 12 Rounds 12 Wall Ball Shots 10’/9′ w/ 20#/14# Ball 6 Chin over bar pull Ups (3:1 Jumping Pull ups Optional, see standards on Jumping Pull ups on Read more about 2.1.2019[…]
WOD 6 Rounds 1 Minute On each Station Row Plank Box Step Ups 20″ Sled Push 90/45 Bike 10 Meter Shuttle Runs I want all of you to approach this day as an active recovery day. The goal is to keep moving for the full 36 minutes at a steady pace.
SWOD 10 Minutes to build to a heavy Power Clean WOD 1-2-3-4-5-6-7-8-9-10: Power Cleans 135/95 After Each Round: 30 Double Unders
WOD Wasatch Championships Online Qualifier 19.4 Beginning on a 4-minute clock, complete as many reps as possible of: 20 Toes-to-bars 10 Lateral Bar Over Burpees 15 squat Snatches, 115 / 70 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 20 Toes-to-bars 10 Lateral Bar Over Burpees 13 squat Read more about 1.29.2019[…]
Wasatch Championship Workouts will be scheduled Tuesday (19.4) and Friday (19.3) this week. SWOD Front Squats On the 1:15 x 6 Sets: Set #1 – 3 Reps @ 75% Set #2 – 2 Reps @ 80% Set #3 – 1 Rep @ 85% Sets #4+5+6 – 1 Rep @ 90-94% WOD AMRAP 4: 21/15 Calorie Read more about 1.28.2019[…]
Partner WOD 30 Minute AMRAP 80 Box jumps 24/20 60 Overhead Walking Lunges 45/35 40 Cal Bike 20 C2B Pull-ups 40 Burpees 60 Wall Balls 20/14 80 Kettlebell swings, 35/26