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[-] WOD 031919

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If there is time then have at B on your own and accomplish as much as you can.

Metcon (Pulse Zone Yellow / Red)

A: Metcon (Time)
“The Prince”
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row
B: Metcon (No Measure)
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold

 

[-] WOD 031915

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Metcon (Pulse Zone Yellow / Red)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

 

[-] WOD 031914

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Metcon (Pulse Zone Yellow / Red)

EMOM for as long as you can last (up to 20 min)
6 DB Deadlifts 50/35
3 DB Lungesters 50/35

(both movements performed on same minute)

Go to 4-2 if you need to in order to make it happen.

Score is how long you last with the 6/3 rep scheme.  Record as completed rounds.   Goal is 12 – 15 Min+.

Lungester = lunge back left side and right side followed by one thruster.  This equals one rep.

 

[-] WOD 031912

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Metcon (Pulse Zone Yellow / Red)

“BeDTime”
RX
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)

RX+
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135/95

Metcon (No Measure)
Extra Credit
Recovery Bike
15:00 Recovery Effort
Not for time or intensity – conversational recovery pace.

 

[-] WOD 031911

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Consider “Cindy XXX” your RX+ for today.  You may also choose to repeat or makeup 19.3.

Metcon (Pulse Zone Yellow / Red)

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

 

[-] WOD 031909

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Metcon (Pulse Zone Yellow / Red)

“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

RX+
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Add a second for each rep not completed in the 30min cap.