weightlifting

Friday, January 19, 2018

MAIN WOD Opens 16.5 For time: 21,18,15,12,9,6,3 Thrusters 30/20 Bar Facing Burpees [Female bar/Baby bar]   COMP WOD Opens 16.5 For time: 21,18,15,12,9,6,3 Thrusters 43/30 Bar Facing Burpees

Thursday, January 18, 2018

MAIN WOD EMOM 15 mins M1 8 1xKB Clean and Push Press 35/20 5 Burpee over box   COMP WOD For time: 21,15,9 Muscle ups 2xKB Front Squats 70/55 Every 60s: 2 burpee over box [step over is ok]

Wednesday, January 17, 2018

SURPRISE WEDNESDAY Regionals Circa 2012!!!!!   GYMNASTICS A) BEAT SWINGS 6 X 3 keep good form, tight back swing, legs straight B1) KIPPING PULL UPS (set 1,3,5) 6 X 4 B2) CHEST TO BAR PULL UPS (set 2,4,6) 6-8 X… Read more »

Tuesday, January 16, 2018

MAIN WOD 2 Rounds of all 3 AMRAPS 3 min AMRAP 3 Power Clean 60/43 3 Front Squat Rest 2 min 3 min AMRAP 8 Wall Balls 5/arm Wall walk shoulder touches Rest 2 mins 3 min AMRAP 1,2,3.. Push… Read more »

Monday, January 15, 2018

MAIN WOD Every 2 mins [20 mins] 3 Touch and go Deadlifts [Chest up, ass down, neutral spine. any rounding or bending over results in a weight freeze until mechanics are good enough] Hint: Use your legs, not your back… Read more »

SUNDAY, JANUARY 14, 2018

GYMNASTICS A) kick to handstand balance (warm up) 2 X 3 B) Plate walks 7/SIDE X 3 C) walk to wall reps or free standing handstand or handstand walking for technique “4 X 4 (6 FT LENGTH)” D) 3 x 20… Read more »

SATURDAY, JANUARY 13, 2018

MAIN WOD Fight Gone Bad: Vanderlei Silva Amateur Rounds In groups of 2-3 AMRAP/EMOM 12 mins [3 rounds] M1 Max KB Russian Swings 55/35 M2 Max Wall ball + Burpee [chest to ball, hands on floor] M3 Max Clean Grip… Read more »

FRIDAY, JANUARY 12, 2018

MAIN WOD EMOM 20 mins M1 5 Power Cleans 5 Burpee 5 Pull up/Jump Pull up M2 4 Power Cleans 4 Burpee 4 Pull up/Jump Pull up M3 3 Power Cleans 3 Burpee 3 Pull up/Jump Pull up M4 Rest… Read more »

THURSDAY, JANUARY 11, 2018

MAIN/COMP WOD AMRAP 12 mins 5 Wall Balls 5 Box Jump 5 Dips/Push ups Only dips/push ups count for score

WEDNESDAY, JANUARY 10, 2018

SURPRISE WEDNESDAY WOD Wanna know what it feels like to do a Crossfit Regionals workout? Then today’s workout is gonna “single” our you “muscles”   GYMNASTICS A) ring swings + Pec Stretch 3 X 3 (keep tight, apply pressure to… Read more »