CrossFit WOD, October 16, 2019

Ecod Power Clean (1-1-1-1-1-1) On the 1:30 x 6 Sets: 1 Clean Pull 1 Power Clean 1 Low Hang Power Clean 9 min Clock Build to a heavy complex for today Metcon (AMRAP – Rounds and Reps) "Ecod" 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest…

CrossFit WOD, October 15, 2019

Snake Bite Overhead (1-1-1-1-1-1) Build to a Heavy Complex 1 Power Snatch 1 Overhead Squat Snatch (1-1-1-1-1-1) Build to a Heavy Single Squat Snatch Metcon (AMRAP – Rounds and Reps) "Snake Bite" AMRAP 12 12 Power Snatches (35/25) 12 Overhead Squats (35/25) 12 Pull-ups Metcon (Time) "Snake Bite" 15-12-9 Power Snatch (43/29) Overhead Squat (43/29)…

CrossFit WOD, October 14, 2019

Pump it Up Metcon (Time) "Pump It Up" 3 Rounds: 3 Wall Walks 5 Strict Pull-Ups 10 Double Dumbbell Strict Presses (17.5/12.5) 10 Single Dumbbell Bent Over Rows (22.5/15) (Each Arm) 3 Rounds: 100m sprint 100m jog/run 3 Rounds: 3 Wall Walks 5 Strict Pull-Ups 10 Double Dumbbell Strict Presses 10 Single Dumbbell Bent Over…

CrossFit WOD, October 12, 2019

CrossFit Open 20.1 Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time…

CrossFit WOD, October 11, 2019

Jelly Metcon (AMRAP – Rounds and Reps) Skill Conditioning For Time (10 Minute Cap): 7m Double Dumbbell Front Rack Walking Lunge (22.5/15) 3-6-9-12-15-18-21: Handstand Pushups RX+ Strict Handstand Pushups Metcon (Time) "Jelly" 5 Rounds: 400 Meter Run 30 Wallballs (9/6) 30/24 Calorie Row 25 min cap

CrossFit WOD, October 10, 2019

Gut Feeling Bar Muscle-ups (1-1-1-1-1) Bar Muscle Up progressions/drills 1. Bad cheerleader jump 2. Plate target reach swing 3. loading position 4. air chair swing 5. zombie kick 6. wishing well – pull bar to hips Metcon (AMRAP – Rounds and Reps) "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (50/35) 21 Lateral Barbell Burpees…

CrossFit WOD, October 8, 2019

Workaholic Front Squat (6-4-2-4-6) On the 2:00 x 5 Sets: Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps Set 4: 4 Reps Set 5: 6 Reps All sets at 80-85% of 1RM Metcon (Time) "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Pull-ups Directly Into… 3 Rounds: 21 Kettlebell Swings (24/16) 15…

CrossFit WOD, October 7, 2019

Pineapple Express Metcon (3 Rounds for reps) Conditioning "Pineapple Express" Part #A (On the 0:00): For Time (12 Minute Cap): 35 Sit-ups 30m Handstand Walk 25 Sit-ups 20m Handstand Walk 15 Sit-ups 10m Handstand Walk "Pineapple Express" Part #B (On the 15:00): For Time (12 Minute Cap): Single Arm Dumbbell Strict Press (22.5/15) 5 Sets…

CrossFit WOD, October 5, 2019

Get your Open feeling going Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches…