workout

CrossFit

Strength: Front Squat Every 90 Seconds for 5 rounds 5-4-3-2-2 NOTE: Full 2 second stop in the hole. Move through the rep structure to a heavy double. For time: -2 Squat cleans @135/95 (Options: 95/65 – 75/55) -20 Double unders (40 singles) -4 Squat cleans @135/95 -40 Double unders (80 singles) -6 Squat cleans @135/95 …

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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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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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CrossFit

TEAMS of 2 “FEEKS” (modified the dumbbell Thrusters with barbell Thrusters) For Time -2x 100m Shuttle Sprint (I go then you go) -2 Squat Clean Thrusters (split work) -4x 100m Shuttle Sprint -4 Squat Clean Thrusters -6x 100m Shuttle Sprint -6 Squat Clean Thrusters -8x 100m Shuttle Sprint -8 Squat Clean Thrusters -10x 100m Shuttle …

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Molon Labe CrossFit

Dynamic warm-up Strength: Shoulder press – Push Press – Push Jerk 15 Minutes to work up through all 3 movements to heavy single: Shoulder Press Push Press Push Jerk Coaches notes: Final Shoulder press should be 1st Push press in that series. Then final push press weight should be 1st rep in the push jerk …

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Molon Labe CrossFit

Dynamic Warm-up Strength: Front Squat 5×2 work up to 2 rep heavy *Between sets :30 second plank hold WOD 6 Rounds for time of: -10 Overhead Lunge steps @95/65 (RX+ fat bar and or @115/85) -25 Double Unders (50 singles) * *Double unders/singles must be unbroken or athlete will incur penalty. No more than 1 …

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Molon Labe CrossFit

7:30 a.m. WOD only due to the S.O.S. Course AMRAP 35 Minutes of: -1 Barbell complex* @135/95 (each athlete performs 1) -200 Meter Team sprint -20 Pull-ups (each complete 10) *Complex = 1 Deadlift, 1 Power clean, 1 Push press, 1 Back squat

Molon Labe CrossFit

Dynamic warm-up Strength: EMOM 10 Minutes -5 Wall ball shots @20/14 AND 5 HR Push-ups -20 Partner wall ball sit-ups @14 5 Rounds for time: -5 Handstand push-ups (RX+ use parallette) -10 Toes to rings -15 Goblet squats @35/26 OR APRIL FOOLS CHALLENGE For time: Marathon Row – 42,194 Meters (26.2 Miles)

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