Happy 1st day of March Strength: 3x (1 power clean + 4 squat cleans) @75% WOD # 1 9 rds of :20 on / :10 off rd1 - 1 bar MU* rd2 - 2 bar MU rd3 - 3 bar MU rd4 - 1 bar MU and so on.... *goal of this is to fix, [...]
Every min 12mins 200m/175m Row Strength: Power Snatch 6 power snatch every 2 min for 12 min * Not touch and Go * Core work: 5rds :30 sec plank 120ft 1 armed farmers carries 71/53 Do it now with CrossFit Shatter
Strength: EMOM 10 ODD - 10 thrusters 115/75 even - 10-11-12-13-14 C2B pull-ups rest 5 minutes WOD: 12 minute amrap 60 DU 30 wall balls 15 cal assault bike rest :30 seconds between rds To become the mayor of pump town click here
Strength: strict press 4x6 @ 60% WOD*: 4rds or 14 minutes 500m row/300m run (alternate rounds) 40 DU 20 airsquats 10 pull-ups *you are not meant to die on this one, give it 80-85% and just keep moving Get Started Immediately
It's time for the CrossFit Open!!!!! Still wondering what the hell this is?!?!?! Games.crossfit.com Go there, read some, read some more, then join over 300,000 amazing athletes that are about to crush their fitness. CrossFit Open WOD 17.1 For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20") 20 Dumbbell Snatches 15 Burpee Box [...]
WOD: 5k run + mobilize, mobilize, mobilize -if you are doing the open, this is not for time. We need some blood flow. If you are not doing the open, put some effort into this one. We will re-test... -This may scare some of you. DON'T let it. Just give it your best, your best [...]
Buckle up folks! It's here! The 2017 CrossFit Open has arrived and in typical CFHQ and Dave Castro fashion, we've already been thrown a twist (dumbbells) and have one obscure Castro Clue to wrack our brains about! The Open is a worldwide, online competition that anyone can register for and participate in. Each week, for [...]
Strength: Work to a heavy 1 power clean + 2 push jerks + 3 hang squat clean WOD: EMOMx 16: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20") Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups Minute 4: 15/12 Calorie Row *thanks Comptrain For Toning and Sculpting Click Here
WOD: 5rds 15 dumbbell snatch 50/35 45 DU Strength: 3rds* 12 dumbbell box step ups 5 bar MU *rest as needed between sets To achieve maximum swellage click here
Strength: 2 snatches* 155/105 every :30 sec for 8 minutes *T-N-GO Choose one based on perceived weakness WOD #1 EMOM 12 12 barfing burpees or WOD #2 10rds 12 cal assault 12 HSPU Swole is the goal
