Monthly Archives: April 2016

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April 2016

CrossFit Shatter WOD for 4/30/2016

2016-04-30T07:55:16+00:00

CrossFit Shatter WOD for 4/30/2016 REMINDER: Today at 10am will be SAVAGE Saturday hosted by Cean. It will feature four important elements: 1.) heavy weights 2.) beards (optional) 3.) Macho Man Randy Savage rap album 4.) BBQ Strength: strict press complete 50 reps as fast as possible using 50-55% of your 1RM WOD: 50 calorie row [...]

CrossFit Shatter WOD for 4/30/20162016-04-30T07:55:16+00:00

CrossFit Shatter WOD for 4/29/2016

2016-04-28T21:53:04+00:00

CrossFit Shatter WOD for 4/29/2016 Strength: 1 back squat every 45 seconds for 15rds @ 3RM weight WOD: 12-9-6 power snatch 135/95 burpees rest 3 min 21-15-9 power snatch 95/65 burpees we all know that feeling!!! Accessory Work: 1-10 HSPU 1-HSPU 2-HSPU 3-HSPU and so on until you reach ten reps, each must [...]

CrossFit Shatter WOD for 4/29/20162016-04-28T21:53:04+00:00

CrossFit Shatter WOD for 4/28/2016

2016-04-27T20:52:58+00:00

CrossFit Shatter WOD for 4/28/2016 WOD: 20 minute AMRAP 100m farmers carry 20 KB front squats 20 push ups Stabilization Work: Dip holds/pull-up holds/OH holds abs......yup Accessory Work: 8 minute AMRAP 30 DU 4 bar MU rest :30 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 4/28/20162016-04-27T20:52:58+00:00

CrossFit Shatter WOD for 4/27/2016

2016-04-26T21:20:08+00:00

CrossFit Shatter WOD for 4/27/2016 Strength: 8 minute EMOM 3 cleans every minute for 8 minutes @65% of your 1RM WOD: 30 box jumps 20 T-2-B 10 hang power cleans 155/105 20 T-2-B 30 box jumps 20 T-2-B 10 hang power cleans 155/105 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 4/27/20162016-04-26T21:20:08+00:00

CrossFit Shatter WOD for 4/26/2016

2016-04-25T22:53:04+00:00

CrossFit Shatter WOD for 4/26/2016 EMOM: 10 minutes odd-8 neutral grip deadlifts(60-65% of 1rm) even-8 pistols WOD: every 2 minutes for 10 minutes (5rds) 200m row + 12 HSPU* *if you cannot complete the set reps in the time frame, it turns into a 10 minute AMRAP Get Started Now with Shatter

CrossFit Shatter WOD for 4/26/20162016-04-25T22:53:04+00:00

CrossFit Shatter WOD for 4/25/2016

2016-04-24T20:45:20+00:00

CrossFit Shatter WOD for 4/25/2016 Strength: 1 snatch + 1 OHS* *work to your heaviest WOD: 4Rds 300m run 16 chest-2-bar pull ups 8 burpee box jump overs Accessory Work: 10 minute EMOM odd- 10 deficit or strict HSPU (choose which one you suck at most) even- 8 barbell rows Get Started Now with your new [...]

CrossFit Shatter WOD for 4/25/20162016-04-24T20:45:20+00:00

CrossFit Shatter WOD for 4/22/2016

2016-04-21T21:34:34+00:00

CrossFit Shatter WOD for 4/22/2016 Strength: back squat 3x3 @ 10% less than your 3RM WOD: 3 minute AMRAP 3 bar MU 5 hang squat snatch 95/65 rest 2 min 3 minute AMRAP 4 chest-2-bar pull ups 4 hang squat snatch 115/75 rest 2 minutes 3 minute AMRAP 5 pull ups 3 hang squat snatch [...]

CrossFit Shatter WOD for 4/22/20162016-04-21T21:34:34+00:00

CrossFit Shatter WOD for 4/22/2016

2016-04-21T05:55:20+00:00

CrossFit Shatter WOD for 4/22/2016 Girl WOD: Kelly 5rds 400m run 30 wall balls 30 box jumps Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 4/22/20162016-04-21T05:55:20+00:00

CrossFit Shatter WOD for 4/20/2016

2016-04-20T05:54:20+00:00

CrossFit Shatter WOD for 4/20/2016 FYI: Today's WOD is not smoking pot!! Strength: Work to the heaviest 1 power clean + 1 hang clean Hamstrings...its whats for breakfast   WOD: 50 clean and jerk EMOM 3/5 burpees ;) Accessory Work: 4x500m row rest 1:30 between each row Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 4/20/20162016-04-20T05:54:20+00:00

CrossFit Shatter WOD for 4/19/2016

2016-04-18T21:18:49+00:00

CrossFit Shatter WOD for 4/19/2016 Strength: 3x6 deadlift at last week's deadlift weight (10% less than your 5RM) WOD: 5 rounds 4 deficit HSPU (make it deep) 8 chest-2-bar pull ups 12 lunges 135/95 rest 30 seconds between rounds 2013 Open workout descriptions with Julie Foucher Accessory Work: 120/90 assault bike calories Get [...]

CrossFit Shatter WOD for 4/19/20162016-04-18T21:18:49+00:00