WOD

Friday, January 17, 2020

Snatch
1RM

Clean & Jerk
1RM

Novice or not testing:

3 Sets
8 RDL
20 Reverse Lunge
Plank

4 Rounds EMOM
1- Bike
2- 20 Ab Mat Sit Ups
3- Sled Drag
4- Push Ups

By WOD

Thursday, January 16,2020

AMRAP in 20 min:

400m Row
Then 4 rounds:
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Jerk

* Snatch and C& J tomorrow –  Rest or deload if testing.
*1:00PM Reminder – sign in online before 10AM if your are attending.

By WOD

Wednesday, January 15, 2020

Push Press
1 RM

AMRAP in 4
10 Push Press
10 C2B
Rest
AMRAP in 4
10 Box Jump Step Down
5 Renegade Row

By WOD

Tuesday, January 14, 2020

Front Squat
1RM

For Time:
12 Laps DBall or Sandbag Carry
3 Burpee Over Ball/ Bag on Every minute

By WOD

Monday, January 13, 2020

5 Rounds
2 Laps Farmers Carry
10 DBL KB Deadlift
20 KB Swings
10 KB Walking Lunge
20 Wall Balls
Rest

By WOD

Sunday, January 12, 2020

3 Sets
8 SA Seated Press
Rest
10 Reverse Grip Barbell Row
Rest
Length Sled Face Pull
Rest

Teams of 2, Complete 10 Rounds:
3 Burpee to Target
6 DB Power Snatch
9 Cal Bike

By WOD

Saturday, January 11, 2020

3 Rounds for Time:

21 Power Cleans
400m Row
Plank = to row time
WOD courtesy of CrossFit.com

By WOD

Friday, January 10, 2019

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Sets
15 GHD Hip Extension
8 DB Lateral Lunge

View this post on Instagram

?????Kettlebell swinging the bar?????? Do you have issues kicking the bar out in front of you? It’s likely because you’re initiating your extension too late or too early. The athletes that extend too late typically “hitch” & the athletes that extend too early tend to have a hop forward & a lot of bar crashing. Focus on getting your torso vertical upon contact so you can use your legs to drive the bar up instead of swinging it up! – Fix: I would spend a lot of time doing “slow snatches” at 50-70% speed & a lot of hang snatch variations to try to find the proper rhythm. Video’ing yourself from a side or a 45 degree angle is also very helpful for feedback to see if you’re hitting those positions. Thanks to @hookgrip for the second video also! – Tag a friend who might enjoy this!

A post shared by Jared Enderton (@jaredenderton) on

By WOD

Thursday, January 9, 2020

AMRAP in 6
1 Length DBall Carry
3 x  DBall to Shoulder + Squat
Rest
AMRAP in 6
45 DUs
15 AB Mat sit ups
Rest
AMRAP in 6
5 HSPU
7 Box Jump

By WOD

Wednesday, January 8, 2020

Weighted Pull Up

1RM 
3 Rounds 
500m Row 
3 Laps Sled Drag 
10 Devils Press 50/35
Rest 

By WOD

1 2 3 4 5 >»