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Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you [...]
Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 800m run 21 Overhead Squats 21 box jumps 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box jumps For Time. Welcome back from the long weekend and reminder to check the [...] Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch 65% x 1 x 3, 70% x 1 [...] Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 9 power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6 power cleans 2 rounds of Cindy 3 power cleans 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is [...] CrossFit Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD 21-18-15-12-9 Box Jumps Kettlebell swings (M-53lbs, W-35lbs) Squats For time __________________________________________________________________________________________________________ ICE Training Strength/Skill Work Deadlift: Find a 3 rep max then take 80% of that and complete [...] Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD As many rounds as possible in 20 minutes of: 200m [...] The Start of Saturday's Potluck WOD. Strength/Skill Work Power Clean: Find your 1 rep max WOD Complete as many rounds of the following in 20 minutes with a partner: Couplet A 7-5-3 Deadlift (M-225lbs, W-135lbs) Burpee Couplet B 7-5-3 Kettlebell swing (M-1.5 pood, W-1 pood) Pull-up With a partner complete each of the above couplets. Only one person works at a time. Have 1 partner complete one [...] |
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