Nice job on Mini Murph today guys!!!!!
Now for some Barbells!
Durability
1 Min AMRAP Calf Raise on plate (barefoot)
WOD
15 Min Cap
3 Rounds
20 SDLHP (135/95)
20 S2O (135/95)
***2 Min Transition***
15 Min Cap
10 Hang Clean (135/95)
50 Dubs
9 HC
45 Dubs
8 HC
40 Dubs
7 HC
35 Dubs
6 HC
30 Dubs
5 HC
25 Dubs
4 HC
20 Dubs
3 HC
15 Dubs
2 HC
10 Dubs
1 HC
5 Dubs
OPEN WOD 19.1
15 MINUTE AMRAP
19 WALL BALLS
19 CALORIES ON THE ROWER
REST 5 MINUTES
1 MILE RUN
Read More5 minutes: Stretch those Calves!!!!
15 minute Cap: Annie
50-40-30-20-10
Dubs (if doing singles 1:2)
Ab Mat Sit Ups
5 minutes: Get Ready for some Turkish Get Ups
15 minute Cap
8 Turkish Gets Ups (AHAP) ( 4 on the right, 4 on the left)
25 Burpees
6 Turkish Get Ups (3 on the right, 3 on the left)
25 Burpees
4 Turkish Get Ups (2 on the right, 2 on the left)
25 Burpees
2 Turkish Get Ups (1 on the right, 1 on the left)
25 Burpees
WOD:
10 minutes of Endurance
5 minutes to Row (1200 meters, 1000 meters)
5 minutes to Bike (2.0 miles, 1.5 miles)
Regardless of where you are at on distance, you will switch at 5 minutes.
3 minute Rest
10 minutes of Strength
EMOM: Hang Snatch + Snatch (185, 125)
Hold on to the bar for that hang snatch + snatch. Scale weights will be 75%-85% of your 1 rep max. Weight is meant to be challenging.
3 minute Rest
10 minutes of Gymnastics
10 minute AMRAP
1 HSPU
1 MU (Bar or Ring, you choose)
2 HSPU
2 MU
3 HSPU
3 MU
etc……
WOD:
50-40-30-20-10
Wall Balls
Box Jumps
Every time you break on wall balls, perform two 1 legged burpees. 1 on the left and 1 on the right.
Scaled for 1 legged burpees will be 4 regular burpees.
Read MoreStrength: 15 minutes
1 Rep Max Clean and Jerk
WOD: Retest
20 Minute Cap
You Pick…..
DT (155,105) 5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Jerks
or
Heavy DT (205, 145) 5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Jerks
or
Double DT (155, 105) 10 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Choose Wisely.
DT is a classic hero WOD, its a very challenging WOD that incorporates the above 3 barbell movements. If you are a beginner at crossfit then I would encourage you to do regular DT at 65%-75% of your personal 1 rep max. Don’t know your one rep max? Your getting 15 minutes today to figure it out :) Load that bar and lets get to work. Good luck.
Read MoreWOD:
TEAMS OF 2
(ALTERNATING ROUNDS)
10 RFT
20 AIR SQUATS
10 T2B
RD 1: 10 CLEANS (225/155)
RD 2: 8 CLEANS (245/170)
RD 3: 6 CLEANS (265/185)
RD 4: 4 CLEANS (285/200)
RD 5: 2 CLEANS (305/215)
Read More“BURIED ALIVE”
5 ROUNDS
(155/105)
1:30 WORK/4:30 REST
:45 FRONT SQUAT HOLD (MUST STAND BACK UP)
MAX ASSAULT BIKE CAL
**SCORE IS TOTAL BIKE CALS
Read MoreWOD: 3 ROUNDS
MINUTE 1- MAX REP FARMER CARRY (D&B= 1 PT)
MINUTE 2 - MAX REP WALL BALLS
MINUTE 3- MAX REP HANG CLEANS (95,65)
MINUTE 4 - MAX REP RING ROWS
MINUTE 5 - MAX REP JUMPING LUNGES
MINUTE 6 - MAX REP DUBS
1 MINUTE REST BETWEEN ROUNDS
Tabata Core:
4 Rounds (stay on movement until all 4 rounds done) 20 sec work 10 sec rest
(r) (l) switch back and forth single toe touches
double toe touches
reverse crunches
super man hold
WOD 20 mins AMRAP
10 Deadlifts (225,155)
10 KB swings (53,35)
10 box jumps
Read More30 Min EMOM
Min1- 5 bar MU’s
Min2- 10 HSPU- scale up deficit hspu
Min3- :30 sec bike -AHAP!! (as hard as possible)
Min4- 15 GHD sit ups
Min5- 10 Ring Dips
Min6- :30 sec row- AHAP (as hard as possible)
Read MoreSKILL
EMOM 12 min
3 Strict banded Bar Muscle ups
or
5 Strict Banded pull ups
WOD
12 min AMRAP
10 KB Squat Cleans
8 KB Snatches
6 KB OHS
***Perform all three movements with one arm, then switch***
Read MoreWOD
1:30 minutes working 1:30 resting
3 rounds:
6 push press (95, 65)
20 dubs
3 rounds:
5 Push Jerk (135, 95)
20 dubs
3 rounds:
4 Split Jerk (185, 125)
20 dubs
Read More