Tag

Lunge
Warm-up Banded couch stretch Banded Walk 90 sec Swimmers x8 Rainbow x8 HSPU Prep: Deficit Pike x5 Elevated Pike/Deficit Pike x5 Strict HSPU x5 Kipping Attempts/Clean-up x5 Demo Lunges/Box Jumps/Wallballs Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In...
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Handstand Push-ups (5-5-5-5-5) **Strict Alt Rep Sceme 3-3-3-3-3 Handstand Hold 5×20 Sec Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft Overhead Walking Lunge 30ft x7 Muscle-ups Amrap 15 Every 5ft of travel is 1 rep
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Power Snatch (3-3-3-3-3 TnG) Build Metcon (AMRAP – Reps) Tabata Hand Release Push-ups Wallballs sit-ups Lateral Bounds Overhead Lunge 95/65 *Overhead Lunge is Stationary **Perform transitions in circuit fashion
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Metcon (No Measure) Emom 30 Min1 – KB/DB Walking Lunges 20 steps Min 2- 20 Dubs + 5 Push-Press Min 3 – Row Cal 15/12
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Walking Lunge (3×12) Metcon (AMRAP – Rounds and Reps) Amrap 18 Partner WOD 50ft Sprint 21 SDHP 95/65 50ft Sprint Partners Alternate Rounds
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Metcon (AMRAP – Reps) AMRAP 13 100 Wallballs 80 Cal Row 60 Sit-ups/GHD Sit-ups 40 OH Plate Lunges 45/25 20 Bar Muscle- ups
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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Back Rack Lunge (3×8 each leg) Metcon (AMRAP – Rounds and Reps) AMRAP 18 Row x15 Cal Wallball KB Snatch 2-4-6-8-10—–
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Back Rack Lunge (3×10 each leg) Metcon (AMRAP – Reps) AMRAP 7 Wallball x9 SDHPx7 @ 115/75
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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