crossfit587

Monday, December 10, 2018

MAIN WOD EMOM 24 mins max M1 max Row cals M2 4 Toes to bar + 4 burpee + 4 Wall ball M3 20 Double unders The workout ends at 24 mins OR when the athlete rows 150/120 [m/f] total… Read more »

Sunday, December 9, 2018

GYMNASTICS A) Skill 5 Rounds Max STRICT HSPU 2 Min Rest Between Sets B) Skill Strength 5 Rounds 6/leg weighted pistols (Do all on one leg before moving on) Do these on top of a box. Use a KB, DB… Read more »

Saturday, December 8, 2018

GYMNASTICS Rope Climbs A) Rope Rows Feet on Box 6/hand X 4 (https://www.youtube.com/watch?v=vRsHJtFbyDY&feature=youtu.be) B) Legless or Froggie RC (1/2 Rope) 1 X 10 C) Foot Lock RC Squats 10 X 3 D) 10 Min EMOM 1-3 Rope Climbs every min… Read more »

Friday, December 7, 2018

MAIN WOD In partners: 5 rounds 10 Toes to bar 15 1xDB OH Squat 35/20 20 Cal Row or ski

Thursday, December 6, 2018

MAIN WOD EMOM (Death By) M1 4 Pull ups + 4 Thrusters 65/45 + 4 Burpees M2 2,4,6… Bike Cals M3 Rest   COMP WOD EMOM M1 7 Pull ups + 7 Thrusters 75/55 + 7 Burpees M2 1,2,3.. Ski… Read more »

Wednesday, December 5, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 4 Rounds Max Strict Chest to Bar Pull Ups Max Kipping Chest to Bar Pull Ups (not butterfly) (scale to chin over bar/banded if needed and Ring rows) B) Skill Strength 6 Rounds 6… Read more »

Tuesday, December 4, 2018

MAIN WOD In partners: (DivAW Only 1 partner can work at a time) AMRAP 30 mins 15 cal Row 10 Box jumps 20 Wall Balls 10 Pull ups   COMP WOD Individually AMRAP 30 mins 20 cal bike 10 High… Read more »

Monday, December 3, 2018

MAIN WOD In partners: 10 rounds for time 5 Toes to bar/rings 10 1xDB Overhead Squat 35/20 15 1xDB Alt Hang Snatch 20 Alt Goblet box step ups Every 60s: 2/1 HSPU If the DB touches the floor or rests… Read more »

Sunday, December 2, 2018

GYMNASTICS A) Skill 16 Min EMOM Odd – Strict Pull Ups Even – 7 Stict Ring Dips B) Skill Strength 5-6 Sets Jump into Glide Kip + 2-3 BMU (https://www.youtube.com/watch?v=pLAXfbagASc&feature=youtu.be) (scale to Banded Gliding Bar MU) C) Strength 4 Sets… Read more »

Saturday, December 1, 2018

GYMNASTICS “Toes to Bar” Strict Toes to Bar (Assisted if needed) 1-3 X 5 Toes to Kettlebell (work on tucking knees into chest then moving to KB) 10 X 3 Kipping Toes to Bar Max X 3 Hanging around the… Read more »