Strength WOD Hang Power Clean 5×3 Work up to a new 3rm WOD 1 minute AMRAP 15′ Rope climb Rest two minutes… 3 Minute AMRAP 3 Squat Snatches 6 Overhead Ball Slams Rx: 135/95 Rest two minutes… 5 Minute AMRAP 5 Deadlifts 5 Wall Balls Rx: 365/225 Rest two minutes… 1 minute AMRAP Sprint Row […]
Strength WOD Bench Press (Dynamic Effort) -8×3 @ 60% of 1rm. No more than one minute rest. Back Squat (Max Effort) -10 minutes to beat last weeks 3rm. WOD 12 minute ladder 1 Thruster 15m Barbell Overhead walk 1 Back Squat 15m Barbell Overhead walk 5 Burpee Penalty every time barbell touches the floor. Rx: […]
Strength WOD 5 sets of: 3 Cleans+1 Jerk Intensity: Heavy WOD Five one minute rounds of: 10 Double-under Buy-in As many Power Cleans as possible in remaining minute. 30 second rest after every round. Rx: 115/65 Two minute rest then… Three one minute rounds of: 10 Burpee Buy-in As many Power Snatches as […]
Strength WOD Bench Press (Dynamic Effort) -8×3 @ 55% of 1rm. No more than one minute rest. Back Squat (Max Effort) -10 minutes to beat last weeks 3rm. WOD 21-15-9 Deadlift (Rx: 275/185) HSPU HRPU My Results: Benchpress = 75# (could’ve, should’ve, done more) Back Squat = 125# (this felt […]
(No Strength WOD) WOD “Badger” Three rounds for time of: 30 Squat cleans 95/65lbs 30 Pull-ups Run 800m In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week. My Results: Finished in about 50 minutes. Started the squat cleans with 65# & then […]
Strength WOD Snatch+Hang Snatch -5×2 @ 70% Snatch Balance -3×1 for skill WOD “Kettlehell” 3 rounds for time of: 4 TGU (2 each side) 10 KBS 10m Overhead lunge (with kettle bell) 10 KB Goblet Squat 10m Overhead lunge (with kettle bell) 10 KB Snatch (alternate arms) 10m Overhead lunge (with kettle […]
Strength WOD Front Squat -10 minutes to beat last weeks weight Close-grip Bench Press -10 minutes to beat last weeks weight WOD 3 Rounds for time of: 15 Back Squats 95/65 (RTG: 135/95) 1 Rope Ascent 15′ 15 Thrusters 95/65 (RTG: 135/95) 1 Rope Ascent 15′ ———————————————————————————————————————————- My Results: – Close-Grip Bench […]
Sometime back (6-8 months ago), I decided to try the exceeding popular brand of fitness known as Crossfit. Jumped into a box that some coworkers recommended (USP Crossfit), no on-ramp, just made it happen. Had a blast getting my butt kicked for about 4 or 5 classes & then promptly moved on to other fitness […]