Below you'll find a list of all posts that have been categorized as “WODs”
Weightlifting: All Levels: Rack Jerk heavy single then 4×2 @ 70% Conditioning: All levels: 400m Sprint 1 minute recovery 400m sprint 2 minute recovery 400m sprint 30 second recovery 400m sprint Then: Competition: 300 Double-unders for time L2: 150 Double-unders for time L1: 150 Double-unders for time
Strength: Competition: Squat 3×3 90% L2: Squat 5×5 75-80% L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: All Levels AMRAP 3: Row for calories Rest 1 Minute AMRAP 3: T2B/Hanging leg raise Rest 1 minute AMRAP 3: Box Jumps (24″/20″)
“12.5” Competition and L2: AMRAP 7: 3x Thrusters (100#/65#) 3x C2B 6x Thrusters (100#/65#) 6x C2B 9x Thrusters (100#/65#) 9x C2B … L1: AMRAP 7: 3x Thrusters (65#/45#) 3x Pull-ups 6x Thrusters (65#/45#) 6x Pull-ups 9x Thrusters (65#/45#) 9x Pull-ups
Conditioning: Competition: AMRAP 20: 5x Deadlift (275#/205#) 15x Pull-ups 25x Double-unders L2: AMRAP 20: 5x Deadlift (225#/155#) 10x Pull-ups 20x Double-unders L1: AMRAP 20: 5x Deadlift (185#/105#) 10x Pull-ups 20x Double-unders On days like these with no lifting before hand gives you some extra time to come in and get a better warm up. Everyone is different …
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competition & L2: 30-20-10 HSPU’s T2B Box Jumps (24″/20″) L1: 30-20-10 Push-up’s Sit-ups Box Jumps (24″/20″) With fall here, time for everything pumpkin. Recipe for Pumpkin pancakes. (paleo recipe in comments)
Strength: All Levels: 4×3 Snatch High Pull (Light) 4×3 Clean Pull (Light) Conditioning: Competition: “Heavy Grace” 30x G2OH (165#/115#) L2: “Grace” 30x G2OH (135#/95#) L1: “Lil Grace” 30x G2OH (95#/65#) All these Must Haves can transfer over to Crossfit goals. Remember the last line, it is the one thing that has stuck with me in years of strength training. …
Strength: Competition & L2: OH Squat 3×8 (Medium) L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition: AMRAP 12: 1x 30″ Shuttle run 10x KB Swings (2p/1.5) L2: AMRAP 12: 1x 30″ Shuttle run 10x KB Swings (1.5/1p) L1: AMRAP 12: 1x 30″ Shuttle run 10x KB Swings (1p/.5p)
Strength: All Levels: Deadlift 5×5 (add 10 pounds) Conditioning: 12.4 Competition: AMRAP 12: 150x Wall balls (20#/14#) 90x Double-unders 30x Muscle-ups L2: AMRAP 12: 150x Wall balls (20#/14#) 90x Double-unders 30x C2B L1: AMRAP 12: 75x Wall balls (20#/14#) 90x Double-unders 30xPull-ups Take a minute to read more on the deadlift. ESPECIALLY those who like to touch and go …
Happy Halloween! *Note* There will be no 6:30 or 7:30pm class because of the Halloween party. Come on out and see us! All Levels: 1rm Squat Snatch 1rm Clean and Jerk
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: All Levels: “Death by 10m” EMOM Run 10m Run an additional 10m Every Minute. Run until you can’t complete the meters. Check out a Book Excerpt from Robb Wolf’s new book: The Paleo Solution
