A. Clean & Jerk for load: #1: 1 rep @ 100% #2: 1 rep #3: 1 rep B. 6 rounds for time 6 Hang Clean and Jerks 135/95 8 Toes to Bar 10 Box Jumps CORE Series Training Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups Skill: The Front SquatRead more
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By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 29 February, 2016 | 0
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 28 February, 2016 | 0
A. Sumo Deadlift 5×5 Find a heavy 5 and work from there. B. 3 Rounds for Time 400 Meter Run 20 Deadlifts (Bodyweight) CORE Series Training Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats Sit UpsRead more
6 Minutes Thrusters (115/80) rest 1 Min 6 Minutes Snatches (115/80) Rest 1 Min 6 Minutes Double Unders Rest 1 Min 6 Minutes Chest to Bar 1 Partner Working at a time, complete as many reps as possibleRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 25 February, 2016 | 0
CrossFit Open 16.1 20 Minute AMRAP 25Ft Overhead Walking Lunge 95/65 8 Bar Facing Burpees 25Ft Overhead Walking Lunge 8 Chest-2-Bar Pull Ups Scaled version… Front Rack Walking Lunge 45/35 8 Burpees Front Rack Walking Lunge 8 Jumping Chin Over Bar Pull Ups.Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 24 February, 2016 | 0
A. Shoulder Press 4×4 #1: 4 reps @ 75% #2: 4 reps @ 80% #3: 4 reps #4: 4 reps @ 85% B. 1 Min Cal Row 1 Min HSPU 1 Min Shoot Thru 1 Min Kettlebell swing 1 min burpee 1 min rest CORE Series Training Warm Up: 3 Rounds: 10 Steps (Each Leg)Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 23 February, 2016 | 0
A. Find a Heavy Single then: Power Clean : #1: 1 rep @ 90% of Heavy Single #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep @ 95% Of Heavy Single B. 8 Minute AMRAP 4 Hang Cleans @ 185/125 15 Push Ups CORE Series Training Warm Up: 3 Rounds: 2 WallRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 22 February, 2016 | 0
A. 15 Minutes Muscle Up Practice Russian Dips Shoot thrus jumping low rings B. 5 RFT: 6 Jerks @ 155/100 10 TTB 20 Double Unders CORE Series Training Warm Up: 5 Minutes Jump Rope Practice Skill: The Back Squat WOD: 4 Rounds: 300 Meter Row 15 Back Squats 10 BurpeesRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 21 February, 2016 | 0
A. Back Squat for load: #1: 4 reps @ 75% #2: 4 reps @ 80% #3: 4 reps @ 85% #4: 4 reps B. 2 Rounds for Time: 20 Front Squats (95/65) 20 push press 20 OHS EMOM Complete 4 Burpees WOD Starts with 4 Burpees CORE Series Training Warm Up: 400 meter Row then: SquatRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 20 February, 2016 | 0
Yoga at 10:15 AM followed by two chances to workout! Here is your workouts… A. 20 Minutes to find a single heavy Squat Snatch B. 4 rounds for time of: • 115-lb. overhead squats, 20 reps • 30-inch box jumps, 20 repsRead more
6 Minute Rounds For reps: 5 Front squats @ 205/135 BUY IN then: AMRAP in the remining time of: 3 Muscle Ups 6 Lateral burpees 20 Double Unders Rest 2 mins between rounds.Read more
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