WOD: Crossfit Regions Event 6 2014For Time: 21 Min Cap50/35 Cal Row50 Box Jump Overs 24″/20″50 Deadlifts 185/12550 Wall Balls50 Ring Dips50 Wall Balls50 Deadlifts50 Box Jump Overs50/35 Cal Row Treat today as a chipper, we don’t expect you to… Read more »
Strength: 1 1/4 Front Squats5×3, pause at all 3 positions WOD: 4RFT9 TTB15 Wall BallsDirectly into4RFT9 Power Snatch 75/5515 OH Squats 75/55
Gymnastics Strength: Strict HSPUEvery 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145… Read more »
Strict HSPU strength:Every 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145 Single… Read more »
Hero WodChris Kyle3RFT40 KBS 53/3540 Box Jumps 24″/20″40 Thrusters 65/4540 Elevated Push Ups (feet on 24″/20″ box)
PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »
Strength: Stamina SquattingEMOM 14Even: 2 Front Squats @ 85% of front squatOdd: 4 Back Squats (same weight) WOD: Leg Smasher4 Rounds5 Back Squats at 60%8 Dual KB Front Rack Walking Lunge 53/35 (4 per leg)8 Dual KB Front Rack Squats… Read more »
Strength: 4 SupersetsWeighted Ring Dips 4-6 repsWide Grip Strict Pull Ups, max reps WOD: AMRAP 152K Row Buy InThenAMRAP5 Deadlifts 245/16515 Ab Mat Sit Ups25 DU/75SU
Strength: Snatch Work2×1,1,1 Snatch Pulls at 110%(drop and reset)then complete 10 power snatch singles at 80% of 1RM (of power), WOD: Odd Object dayTabata (4 min, :20 on :10 off)Even: KB Cross Body Walking Lunge (One farmer cary, one overhead… Read more »
WOD: EMOM 24Minute 1: 2-4 MU (Rings first, scale to bar)Minute 2: 45s max distance handstand walk or wall walksMinute 3: 6-8 Dual Russian KB Swings 44lb/26lb Optional core: 3x60s weighted planks, RX is 25lb/15lb to keep the focus on… Read more »
Strength: Push Press 4×6 @ 75-80%
Conditioning: For Time (15 min cap) 15 Power Cleans 165/115, 20 TTB, 30 Box Jump 24″/20″, 12 Power Cleans, 16 TTB, 24 Box Jump, 9 Power Cleans, 12 TTB, 18 Box Jump, 6 Power Cleans, 8 TTB, 12 Box Jump, 3 Power Cleans, 4 TTB, 6 Box Jump.
