WOD

Have you told your kiddos about the Switch Witch yet?

Have you told your kiddos about the Switch Witch yet?

October is here. Have you told your kiddos about the Switch Witch yet? In case you're not familiar, the Switch Witch is a good witch that visits your home on Halloween night, usually while the children sleep, and takes (not steals, she's an invited guest) all of the...

2/13/2017

WOD Part A) AMRAP in 12 Min: 9 DB Thrusters (50/35s) 100M Waiters Walk** | R+ 50ft HS Walk* 9 Strict Dips | 3 Ring MU Part B) Rest 2 min, THEN: 40 Cal Bike or Row for Time *HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come...

03/12/18

3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees

03/09/2018

WOD "18.3" 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled:  Men: single-unders, 45-lb. OHS, chin-over-bar...

03/01/18

20 Min ROMWOD Then: EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill Work

02/28/18

Strength Bench Press: 5 sets of 3 at 70%-80% Conditioning Every 3 minutes for 6 rounds: 30 Double Unders 15 Pushups | R+ 12 HSPU 100ft Shuttle Sprint (25ft. x4) *Complete each round for time.

02/27/18

WOD Strength Back Squat: 60/2, 70/2, 80/2, 85-88/2x3 sets exactly 90 sec between sets Conditioning For Max Reps in 7 rounds, 1 min on/1 min off: 5 Strict Chin-ups | R+ 3 Ring MU 6 Overhead Squats (95/65) Max Burpees over Bar in remaining time *Any round you don't make...

02/26/2018

  Strength Hang Snatch: 5 sets of 2 at 75%-85%   Conditioning 3 Rounds for time (20 min cap): 400M Run 15 Pullups 9 Clean & Jerks (135/95) Rest 90 Sec  

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

CROSSFIT

02/26/2020
Metcon (AMRAP - Reps)
WOD: The Long Way Home

** ORANGE**

For Total Reps/Cals

2:00 Row
Rest 1:00
2:00 Box Stepups
20/16
Rest 1:00
2:00 Airbike
Rest 1:00
2:00 Bodybuilders
Rest 1:00
x 3
02/25/2020
Hang Power Clean (4-6 Sets of 5 HPC)
Power Clean & Jerk (4-6 sets of 3 Power Cleans + 1 Jerk)
Clean and Jerk (4-6 sets - C&J Building)
Metcon (Time)
WOD: Pass Interference

**ORANGE**

For Time

30 Hang Power
Clean & Push
Press 55/35

Any break is
50 Singleunders

(up to 6 penalty sets)

2/24/2020
Metcon (Time)
WOD: The Summit

**ORANGE**

10-20-30-40

• Wallballs 14/10

• Abmat Situps


Any break on Wallballs - 200m Run


Max 2 penalties / round

No WOD available
2/22/2020
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP

3-6-9-12-15-18..
etc
• Hang Power
Cleans 75/55
14 Bodybuilders
over Bar
400m Run
2/21/2020
Thruster (Accumulate 4-6 sets)
Metcon (Time)
WOD: Ceiling Fire

**ORANGE**

For Time

100 Front Squats
65/45

Every Break
15 Box Pushups

Limit - 6 Penalties


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