crossfit

Molon Labe CrossFit

Skill/Strength: Overhead Squats – 12-minute running clock to work on: -position, mechanics, mobility between sets of work WOD for time: 3 Rounds of: -10 Wallball shots @10’/9’ -10 Box jumps @24/20 -10 Single arm kettlebell clean and press @35/26 (options: 53/35 – 26/20) (5 right – 5 left) 2 Rounds of: -50 Calorie Row or …

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Molon Labe CrossFit

Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of: -10 Toes to rings -2-minute plank hold (athlete must accumulate 2 minutes before moving on) -20 Double kettlebell or dumbbell front rack lunges @26/15 (options: 35/26 – 15/10) *No interlocking …

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CrossFit

Strength/Endurance: EMOM 20 Minutes of: -1 Deadlift and 1 Push-up *keep adding 1 DL and 1 PU every round for 20 minutes. (minute 20 would be 20 DL and 20 PU) WOD -60 Seconds to complete max alternating pistols -60 Seconds to complete max AbMat Sit-ups -60 Seconds to complete max Wallball shots -60 Seconds …

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Molon Labe CrossFit

Team workout AMRAP 21 Minutes – Teams of 3 Partner #1: Row Partner #2&3: -20 Partner Abmat Med Ball Tosses (scale weight of med ball) -20 Alternating Burpees to a Plate -20 Deadlifts @weight as desired and broken up as needed) Rotate athletes on and off the rower after each round completed or as desired.

CrossFit Molon Labe

Strength: 10 rounds of: (no clock) -1 Power/Squat snatch -2 Back squat -1 Jerk from the back Work up to heaviest complex AMRAP 20 Minutes of: Minutes 0:00 to 10:00 -10 Kettlebell taters @53/35 -25 Double unders (50 singles) -10 Sumo deadlift high-pulls w/KB @53/35 -25 Toe taps Minutes 10:00 to 20:00 -10 Box jumps …

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CrossFit

Strength: EMOM 10 Minutes of: -Even: 5 Body blasters (burpee to pull-up to knees to elbow) -Odd: 10 Slamball @30/15 For time: Buy-in: max calorie AirDyne or Rower in 5 minutes Rest 3 minutes then: 3 Rounds for time of: -5 Squat cleans @155/115 (RX+ 185/135) -10 Sandbag get-ups @60/40 -15 Burpees

CrossFit Macedonia

Strength: EMOM 12 Minutes of: -1 Rope ascent (or scale 5 pull ups) (athletes doing the rope climbs, alternate rope climb rounds with 10 pull-ups) -2 Snatch grip deadlifts (work up to heavy double) EMOM 10 minutes: (1-2-3-4-5-6-7-8-9-10) Thrusters @95/65 (10-9-8-7-6-5-4-3-2-1) Seated slamball sit-up to wall @30/20 *The ascending and descending ladders are with a …

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TEAM WOD’s

For time: TEAMS of 3 complete the following for time: -100 Calorie AirDyne -100 Deadlifts @135/95 -80 Calorie Row -80 Power Cleans @135/95 -60 Calorie AirDyne -60 Front Squats @135/95 -40 Calorie Row -40 Ground to Overhead @135/95 -20 Calorie AirDyne -20 Clusters @135/95 *One team member works at a time.

SUPERMAN MAKER

Strength: EMOM 12 Minutes of: -Even: 2 Clean & Jerks (work up to heaviest double) -Odd: 20 Second static handstand hold (RX+ shoulder taps) WOD 3 Rounds for time of: -10 Superman Maker @95/65 -10 Grasshoppers -10 Bag of body parts @60/40 -10 Bar facing burpees -10 Landmine lifts (with barbell above)

THE SEVEN

Strength: Back squat 10 Minute running clock to work up to HEAVY double “THE SEVEN” 7 Rounds for Time -7 Handstand Push-Ups -7 Thrusters @135/95 -7 Knees-to-Elbows -7 Deadlifts @245/165 -7 Burpees -7 Kettlebell Swings @70/53 -7 Pull-Ups *30 Minute time cap A suicide bomber killed seven CIA officers and one Jordanian officer at a …

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