Below you'll find a list of all posts that have been categorized as “WODs”
Weightlifting: Competition: Work Up to a heavy single Squat Snatch then 5 sets of 1xSnatch/2xOHS @ 80% L2: Work Up to a heavy single Power Snatch then 4 sets of 2xPower snatch @ 80% L1: Work Up to a heavy single Hang Power Snatch then 4 sets of 2xHang Power snatch @ 80% Conditioning: Competion: 3 Rounds of: 5x Power …
Strength: Competition: Box Squat with Bands, 8-10×2, @ .65% L2: Squat 5×5 70-75% of 1rm L1: Back Squat 5×5 @ 70% of 1rm Bands: 0-200#: Red Band 200#-300#: Blue band 300#+: Green band Conditioning: Competition: AMRAP 6: 5x Thrusters (135#/95#) 10X T2B L2: AMRAP 6: 5x Thrusters (95#/65#) 10X T2B L1: AMRAP 6: 5x Thrusters (65#/45#) 5X Hanging leg raises
Competition & L2: 6 Minutes to complete “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups Rest 2 Minutes 10 Minutes to complete: “Diane” 21-15-9 Deadlift (225#/155#) HSPU’s L1: 6 Minutes to complete: 15-12-9 Thrusters (95#/65#) Pull-ups Rest 2 Minutes 10 Minutes to complete: “Diane” 21-15-9 Deadlift (185#/105#) Push-ups *Athletes may only work for 6 minutes and 10 minutes respectively. They should scale …
EMOM 10: 10x Sit-ups 20x Double-unders This is a double max out week, you need to SLEEP
“Crossfit Total” 1rm Back Squat 1rm Strict Press 1rm Deadlift *Very important to show up and get numbers for the next lifting cycle. You need to have a max number to work percentages off of!* What’s your squat stance look like? Toes out? Toes straight ahead? Read more about each.
All Levels: 4x 800m 90 Second recoveries Speaking of recovery ….
Competition & L2: 1rm Squat Snatch 1rm Squat Clean & Jerk L1: 1rm Hang-Squat Snatch 1rm Hang-Squat Clean & Jerk
Competition: 4 Rounds of: Every 3 minutes row 500m L2: 4 Rounds of: Every 3 minutes row 400m L1: 4 Rounds of: Every 3 minutes row 300m
Weightlifting: Competition & L2: Heavy Single squat clean then 7×1 @ 80% L1: Heavy Single Hang-squat clean then 7×1 @ 80% Conditioning: Competition & L2: 21-15-9 Power Clean (135#/95#) Pull-ups L1: 21-15-9 Hang-Power Clean (95#/65#) Ring Rows With all the Olympic Lifting we have been doing, complexes are a good way to find good positioning and strength in the 2 …
Weightlifting: Competition & L2: Heavy Single squat snatch then 7×1 @ 80% L1: Heavy Single Hang-squat snatch then 7×1 @ 80% Conditioning: Competition & L2: 3 Rounds of: 400m Run 30x Box Jumps (24″20″) rest 1 minute L1: 3 Rounds of: 400m Run 15x Box Jumps (24″20″) rest 1 minute Are you sleeping enough? Probably not. Long article on sleep …
