Skill: Practice 15 minutes on: “Athletic Skills Sheet“ Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45) …Rest 3 minutes Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More
Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar 8 rounds for time …Rest 5 minutes Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183) For score...Read More
Congrats to Katrin Tanja Davidsdottir, and Ben Smith. 2015 Fittest on Earth! Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75) For Time 20-minute cap WOD design courtesy of CrossFit Games...Read More
Conditioning: “Let the fat cry out” 10 Muscle-ups 800m Run 20 Snatches (95/63) 700m Row 30 Hang Cleans (145/93) 600m Run 40 Deadlifts (185/123) 500m Row 50 Burpees* 400m Run 40 Grasshoppers 300m Row 30 Toes-2-Bar 200m Run 20 Chest-2-Bar Pull-ups 100m Row 10 Handstand Push-ups For Time *Burpees can be done anytime...Read More
Conditioning: “Here comes the boom” 200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93) 4 rounds for time Compare to Friday, 05 July 2013 Strength: Deadlifts 5 reps @ 60% 3 reps @ 70 % 1+ reps @ 80% For max reps at 80% Post time...Read More
Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong! Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″) …rest 3 minutes WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips ...Read More
Strength & Conditioning: In honor of our Independence Day, here is a hero WOD. “PK” 5 rounds for time of: 10 Back Squats (225/150) 10 Deadlifts (275/183) 400m Run WOD courtesy of http://www.crossfit.com/ U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd...Read More
Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee For total number of burpees Royal Burpee Challenge: Day 116 Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More
