Crossfit Total

WOD~ "Crossfit Total"

3 attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

Snatching

Snatches are one of the toughest olympic movements to learn but when you succeed at them, they are also the most rewarding! Today we are going to work on improving our snatch skill, so game on!

WOD~
HPS 3x5
Then....

AMRP12
5 Snatch grip DL (95/65#)
5 HPS
5 OHS
Sprint 100m

Post weight sets and rounds to comments.

The evil bunny returns.....with a variation

WOD~

30 thrusters (65/45#)

30 box jumps

30 burpees

30 double unders
30 slam balls

30 pull ups CTB

Post times to comment.

The many faces of BZ and Brett's very talented photo taking ability.

WOD~

Bench 3x5

Then....

10-9-8-7-6-5-4-3-2-1

DB Squat cleans

K2E

Post weight sets and time to comments.

Boys doing pull ups....

WOD~ Sotts Press x3 Then... "Fractured Fran" 5rds: 9 thrusters (95/65#) 9 pull ups Post weight sets and times to comments.

Christine

Image taken from Crossfit Fast.

WOD~
DL 3x5
Then....

"Christine"
3rds:
500m row
12 BW DL
21 Box Jumps

Post weight sets and times to comments.

WOD~
Row 1k
40 DB Snatches (20/arm)
Row 750m
30 DB Snatches (15/arm)
Row 500m
20 DB Snatches (10/arm)

Post times to comments.

WOD~
AMRP20
5 DL
5 HPC
5 FS
5 PP
5 BS

Men's weight 135# and women's weight is 95#.

Post weight and times to comments.

Tabata sit ups butterfly style with no arm use. FEEL THE BURN! Way to go class! I am proud of you! WOD~ AMRP20 250m Row 21 SDHP 15 Pull ups Post rounds to comment.

The aftermath from sprints! Who knew this wod could be so brutal, however, there is no comparison when you do this wod in a group. Motivation factors really escalate as we cheer each other on and try to either pass up or not be passed by an individual.

WOD~

400m run

25 push ups

25 dips

400m run

15 push ups

15 dips

400m run

10 push ups

10 dips

Post times to comment.

SPRINTS

Okay, it may not feel quite like spring....but the weather is almost getting there so it is time to head outdoors!

WOD~

10 Rounds

100 m sprints

Post time of each round to comment.

It's Monday and Nick's in LOVE!

WOD~ OHS work- 3 sets of hold 15 sec top, squat 3xs then hold 15 sec bottom THEN..... 15, 12, 9 OHS 135/95 burpee pull up Yippee yeah! What an awesome wod day! Post OHS sets and time/weights to comments.