WOD for 1/31

8am Comp Class 9am Free Class 10am-noon Open Gym We have 5 athletes competing at the Winter WODfest comp at CrossFit Eminence. Today is at the gym, tomorrow is at the pool. If you have time head on up and support our athletes. Heat times are below. Mike – 9:10, 12:00, 3:40 Rj – 9:20, … Continue reading “WOD for 1/31”


WOD for 1/30

A. AMRAP 5: – 8 Kettlebell Swings (53/35) – 8 Box Jump Overs (20″) **2 min rest** B. AMRAP 5: – 5 Thrusters (95/65) – 10 Toes to Bar **5 min rest** C. 4 Rounds for Time – 5 Squat Clean Thrusters (135/100) (Comp: 165/115) – 200m Run


WOD for 1/29

Strength/Skill: Strict Pull Up – 2-4-6-8-10-12-10-8-6-4-2. **If can’t strict, you can kip but has to be unbroken sets **Otherwise assisted or Ring rows at almost parallel WOD: 4min Amrap – 5 Push Press (115/85) – 7 KBS (53/35) – 9 Burpees **1 min rest** – 2 min ME slam Balls (40/30) **1 min Rest** 4 … Continue reading “WOD for 1/29”


WOD for 1/28

Warm Up – Invisible Fran Strict Press then Front Squat – 60% x 5 – 65% x 5 – 70% x 5 WOD: 10 Rounds – 10 Cal Row – 10 Wall Balls (20/14) – 10 Overhead Squat (75/55) (Comp: 95/70) – 30 second rest


WOD for 1/27

WOD: Loredo – 6 Rounds for time – 24 Air Squats – 24 Push Ups – 24 Walking Lunges – 400m Run Strength: – Power Clean – 3×4 @ 65@ 1RM – Hang Squat Clean 2×3 @ 75% – Full Squat Clean 1×2 @ 85%


WOD for 1/24

Back Squat and then Deadlift (Deload week) – 60% x 5 – 65% x 5 – 70% x 5 WOD: AMRAP 4 Minutes: – 15 Thrusters (75/55) Comp (100/70) – 15 Pull Ups (comp C2B) **1 Minute Rest** AMRAP 4 Minutes: – 9 Thrusters – 9 Pull Ups **1 Minute Rest** AMRAP 4 Minutes – … Continue reading “WOD for 1/24”


WOD for 1/23

Strength: Power Clean – 3×3 (AHAP – Reset on each rep, not touch and go) – 2×2 – 1×1 WOD – AMRAP 10 – 5 Shoulder to OH (115/75) – 10 Deadlift (115/75) – 15 Box Jumps (24/20)


WOD for 1/22

Strength: – Power Snatch – 4×4 (65% 1RM) – Hang Squat Snatch 3×3 (75% 1RM) – Full Squat Snatch 2×2 (85% 1RM) WOD: Cindy – AMRAP 20 – 5 Pull Up – 10 Push Up – 15 Air Squat


WOD for 1/21

Workout for 1/21: Strict Press then Front Squat – 75% x 5 – 85% x 3 – 95% x 1 WOD: A. 20 Min Death By – Hang Power Cleans – 50% BW (Comp 75% BW) **Once you fail, start over at 3 and keep adding 1 until time expires B. Row 2 x 500m … Continue reading “WOD for 1/21”


WOD for 1/20

Strength: Overhead Squat – 3×3 (AHAP increasing weight by at least 10% each round)) – 2×2 – 1×1 EMOM 10: – 5 OHS (95/65) + ME box Jumps **Score is Box jumps WOD: 3 Rounds for Time: – 15 Pushups – 15 HSPU – 20 Walking Lunge – 20 Kb Swing (53/35) – 15 Jumping … Continue reading “WOD for 1/20”

Page 1 of 3123