SWOD “CrossFit Total” Three attempts of each lift: • Back squat 1-1-1 • Shoulder Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your best successful lifts. Open workout 12.1 was my first ever Open workout! Let’s see if anyone can beat my 2012 score… If you do, I will let you buy Read more about 4.8.2019[…]
Partner Deck of Cards 30 Minute AMRAP Hearts: Burpees Diamonds: Cal Bike Clubs: Sit-ups Spades: Alternating Dumbbell Hang Clean and Jerks 50/35 Jokers: 100 Meter Sled Push 135/90 Aces = 15 Reps Face cards – 10 Reps *How this works: you will both work through the same deck of cards and your goal is to Read more about 4.5.2019[…]
Gymnastic Work For the first 20 Minutes of class, work on a gymnastic movement of your choice and get warmed up on your Deadlift weight. WOD “Deadlifting Karen Quest” 2 Rounds 75 Wall Balls 20/14 20 Deadlifts 255/175 (Scaled weight = 70% of your 1-rep max) *Each time you break any of your sets up, Read more about 4.4.2019[…]
WOD 25 Minute EMOM Minute 1: 15/10 Cal Bike Minute 2: 15 Push-ups Minute 3: 15 KB Swings 53/35 Minute 4: 15 Goblet Squats 53/35 Minute 5: Rest After three splendid WODs this week. Let’s take some time after today’s and recover. Cashout: Banded Stretching and ROMWOD
SWOD 2 Sets Max effort: Strict Press straight into Push Press straight into Push jerks Both sets will be done at 75% Strict Press Max Rest 2 Minutes between attempts WOD AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Read more about 4.2.2019[…]
WOW! I can’t believe it’s been another year! Happy 7th birthday CFTP! Now… Let’s do Bull! WOD “Bull“ Two rounds for time of: 200 Double-unders 50 Overhead Squats 135/95 50 Pull-ups Run 1 mile Scaled Option: “1/2 Bull” Two Rounds for time of: 100 Double Unders 25 Overhead Squats 25 Pull-ups 800 Meter Run
WOD U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. “Falkel“ Complete as many Read more about 3.29.2019[…]
WOD 5 Minute AMRAP 5 Hang Power Cleans 135/95 5 Bar hopping Burpees 5 Minute Rest 15 Minute AMRAP 200 Meter Run (If it’s raining… 200 Meter Row) (2 Reps) 5/3 Strict Pull-ups 5 Deadlifts Rest 1 Minute (Change Weights) Prescribed Loading: Round 1: 185/125 Round 2: 225/155 Round 3: 275/185 Round 4: 315/215 Round Read more about 3.28.2019[…]
WOD A/B/C WOD A): 6 Minute AMRAP 12/10-Cal Row 12-Wallballs 2 MINUTE REST… B: 6 Minute AMRAP 12/10-Cal Bike 6-KB Swings 6-Goblet Squats 2 MINUTE REST… C: 6 Minute AMRAP 100-Meter Sprint 12-Dballs
SWOD On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex WOD 3 Rounds 20 Power Snatches 75/55 15 Bar Facing Burpees 10 Toes 2 Bar 400 Meter Run Spartan WOD 50-40-30-20-10 Sit-ups 25-20-15-10-5 Burpees Run 400 after each round