Tag

Thruster
Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Warm-up Jumping jacks x50 Leg lifts (hanging) x20 Jumping lunge x20 5 point squat x5 (grab toes; pull hips down/chest up;R arm over head; L arm over head/ stand) Back Squat (10-8-6-4-2) One set every 2 minutes Warm-up example: x5 w/bar x5 @ 95# x3 @ 135# Working sets: X10 @ 185# x8 @ 225#...
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Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here
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CrossFit Open 18.5/12.5/11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18,...
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Announcements Come hang out from 7:45-8:30pm on Thursday To watch the announcement of the first WOD in the 2018 CrossFit Games Open! It’s a wonderful time of year to be a CrossFitter! Community spirit is in an all time high. Let’s get signed up and knock out these 5 weeks together. Grab a coach with...
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Metcon (3 Rounds for reps) AMRAP 8×3 Row 1k/800m With Remaining time: AMRAP Thrusters 95/65 115/80 135/95 Rest 2 min after each round
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CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
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Power Snatch + Snatch (15 Min to set a 1RM) CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters,...
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CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
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Front Squat (10×1) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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