Strength: Jerk 5 reps at 55% 1RM 3 reps at 65% 1+ reps at 75% For max reps at 75% Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Hip Capsule...Read More
Strength: “CrossFit Total” plus Bench Press Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 …plus Bench Press 1-1-1 For Max Load Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00 2 rounds for quality Post max loads and experiences to...Read More
Strength: Push Press 1-Rep Max Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs For Time 21:00 Time Cap WOD courtesy of 2014 CrossFit Games, Masters Division Mobility: Quad Smash...Read More
Strength: Hang Clean to 3 Front Squats For Max Load Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″) ...Read More
Strength: Deadlift 4-4-4-4-4 at 75% 1RM For Quality Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders 4 rounds for time Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More
Strength: Snatch 1-rep max Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m 3 rounds for time Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side Post max load, time, and experiences to commmentsRead More
Conditioning: 5-10-15-20-15-10-5 rep rds of: Wall-Ball Push-ups Box Overs (24/20″) GHD Sit-ups For Time Strength: Pick one: Deadlift or Overhead Squat 1-1-1-1-1 For Max Load Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00 2 Rounds For Quality...Read More
Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk* For Quality *After each set, perform 10 Kipping Pull-ups Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips For Score Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More
New road and distance markers being laid! Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Friday, 01 June...Read More
