WOD 2 Sets of: 3 Rounds: 200 meter run 15 toes to bar 200 meter run 10 strict handstand pushups *rest 3 minutes between SETS*
2021 05 05
Heavy Day - Squat Cycle Week 6 Front Squats 3x4 @85% Back Squats 3x4 @80% *3 second eccentric, explode up*
2021 05 04
Strength Pull-up Cycle Every 1.5 minutes for 5 rounds 5 strict chest to bar OR weighted pull-ups w/ slow negative WOD 5 min AMRAP Max Rope Climbs -rest 2 min- 5 min AMRAP Max Distance Handstand Walk OR Max Wall Walks -rest 2 min- 5 min AMRAP Max Calories on…
2021 05 03
Skill Handstand Walking Practice WOD 90 Air Squats 30 Burpees 100 Abmat Sit-ups 3 Rounds: 30 Air Squats 10 Burpees
2021 05 02
Hero WOD "Bradley" 10 Rounds: 100 Meter Sprint 10 Pull-ups 100 Meter Sprint 10 Burpees Rest 30 Seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by…
2021 04 29
Heavy Day Squat Cycle Week 5 Front Squats 3x5 @ 80% Back Squats 3x5 @ 80% *3 second eccentric, explode through concentric*
2021 04 28
WOD For Time: 3 Rounds 800 Meter Run 21 American KB Swings -rest 5 minutes- 3 Rounds 800 Meter Run 10 Devil's Press (35/20)
2021 04 27
Skill: Handstand Walking WOD: CrossFit Open 11.2 15 min AMRAP 9 Deadlifts (155/100) 12 Hand Release Push-ups 15 Box Jumps (24/20)
2021 04 26
Skill: Pull-up Cycle con't... Every 2 minutes x 7 rounds 3 Strict C2B and 3 Negatives WOD: For Time: 75 Wallballs 75 Foot Walking Lunge (35/25) 150 Air Squats 75 Foot Walking Lunge (35/25) 75 Wallballs *21 minute time-cap*
2021 04 25
Skill Snatch Cycle Every 2 min for 10 minutes 2 sets of 1 Snatch Pull & 1 High Hang Snatch @65-70% WOD Light and Fast DT 5 Rounds for time: 12 Deadlifts 9 Hang Cleans 6 Push Jerk (95/65) *How long can you hang on?*
2021 04 22