crossfit

Team Workout

TEAM WODS (2 athletes per team) Buy-in with 1 mile run to start WOD. Rest 2 minutes “Three Wise Men” A. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest B. “Ben” AMRAP 4: 10 Power Clean, 135/95 20 Pull-Ups 2 minute rest C. “Beau” AMRAP 4: 15 Box Jump …

Team Workout Read More »

Workout and Fitness Macedonia Ohio

Strength/Speed: EMOM for 10 min -Even: 10 Calorie Row -Odd: 10 Bench press @155/105 5 Rounds for time of: -1 Bar muscle-up -3 Snatches @115/85 -5 Over the bar lateral skiers -7 Deadlifts @115/85 -1 Lap around the box Afterburner: 5 x 7/10 bent over rows with barbell (increase load)

Monday Funday

Strength: EMOM for 10 min -Even: 3 Deadlifts @275/185 (3 second pause at top) -Odd: 4 Man makers @BW (RX+ @25/15) Tabata: 8×20:20 1. Push jerks @95/65 (no rack) 2. AbMat Sit-ups (RX+ Atomic sit-ups) 3. OH Walking Lunge steps @45/25 4. Burpee to plate *Athlete score = total for all movements Afterburner: 1 mile …

Monday Funday Read More »

Molon Labe CrossFit

Strength: EMOM for 10 min -Even: 5 Deadlifts @225/155 -Odd: 10 Pull-ups For time: Team WOD -1000 Meter row (switch every 250 meters) -40 Push press @75/55 -400 Meter run (each athlete will carry 1 plate from barbell@25/10. Run together) -40 Barbell burpees @75/55 -500 Meter row (switch after 250) -200 Meter run as team …

Molon Labe CrossFit Read More »

Fat Bar Madness

For Time: -100 Overhead walking lunges w/fat bar @95/65 -80 Pull-Ups -60 Thrusters w/fat bar @115/85 -40 Box jumps @20/16 -20 Squat Cleans w/fat bar @135/105 *One athlete works at a time and must complete in order above.  

Workout Ohio

Strength: 10 Minutes to complete: -100 Hammer hits -100 AbMat Sit-ups For time: -50 Thrusters @95/65* -50 Calorie row *Each time the barbell is dropped = 1 lap around box Afterburner: 3 x 10 ring dips

CrossFit Macedonia

Strength: EMOM for 10 min -Even: 3 Front Squat then 3 split jerks @115/85 -Odd: 10 KB Swings @53/35 “Molon Labe Mile” For time: -20 Sandbag back squats @60/30 -20 Hand release push-ups (feet on sandbag) -1 Rope ascent @15’ -400 Meter run -15 Sandbag back squats@60/30 -15 Hand release push-ups (feet on sandbag) -1 …

CrossFit Macedonia Read More »

Scroll to Top