Tag

Rope Climb
March 16, 2020ByIn

CrossFit WOD 3/17/20

Warm-up (No Measure) Pick Drill 1min-Arms 1min-Arms/Back 1min-Arms/Back/Quarter Legs 1min-Arms/Back/Half Legs Rope Hang Knee Tucks J Hook Rope Climb Metcon (Time) St. Patricks Day WOD 5 RFT 3 Rope Climbs 17 Double Unders 20 Cal Row Don’t Forget Your Green!
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February 18, 2020ByIn

CrossFit WOD 2/19/20

Warm-up Pick drill catch to ext. Then x3 2m rounds Foam roll legs and lats Rope hang Air squat Push up Rope knee tuck Back squat Pike push up Rope climb Handstand profession Build back squat 3.2.1.Go! Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie Row...
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January 13, 2020ByIn

CrossFit WOD 1/14/20

Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds
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November 11, 2019ByIn

CrossFit WOD 11/12/19

Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean Metcon prep: Rope climbs Hang Knee tucks J-hook/heel hook Accent 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch...
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October 20, 2019ByIn

CrossFit WOD 10/21/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Rope climb Jump and hang Knee tucks Tuck and hook Rope climb. 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight....
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October 3, 2019ByIn

CrossFit WOD 10/4/19

Warm-up 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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September 22, 2019ByIn

CrossFit WOD 9/23/19

Warm-up Shuttle Run x5 Walking lunges 50 ft Strict Leg lfits/Knee tucks x5 2 rounds Rope Climb: J-hook Heel Hook Hang Rope Knee tucks w/Latch Rope Climb Metcon Prep: Toes to Bar Walking lunges 200m Run 3.2.1.Go! White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45#...
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August 5, 2019ByIn

CrossFit WOD 8/6/19

Warm-up Run 200m 3 rope pull-ups (Jumping/strict/kipping) 10 Air Squats Run 200m 2 Rope pull-ups 10 Overhead Squats Run 200m 1 Rope Pull-up 10 snatch balances Snatch/Rope climb Prep: Pull-under Footwork rope climb Hang Snatch Strict/Kipping Legless Snatch Metcon (Time) 400m Run 3 Rope Climbs 7 Squat Snatches 4RFT *Rope climbs can be done with...
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March 29, 2019ByIn

CrossFit WOD 3/30/19

Warm-up High Knees Butt Kickers Toddler row RKBS x10 Knee tucks x10 KBS x10 Rope Knee Tucks x10 KBS x10 Rope Climb x1-2 Metcon (AMRAP – Rounds and Reps) Partner WOD Partner A Bike 1 mile Partner B: Amrap 25 KBS 5 rope climbs Amrap 30
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February 12, 2019ByIn

CrossFit WOD 2/13/19

Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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