Partner WOD: Teams of 2:AMRAP 2420/15 Cal bike15 Ring Dips30 Russian KBS 70/5360 DU/120 SU30 Russian KBS15 Ring Dips20/15 Cal Bike200m Run (together) Note: We need to treat today’s partner WOD as a sprint, big sets and going hard on… Read more »
Strength: Deficit Clean Grip Deadlift – 4×5 @ 60% 1RM Deadlift Note: Deficit should be between 2-3″ (25lb plate to 45lb plate). We are using an overhand grip, starting with chest more upright like we do in the clean. Focus… Read more »
Gymnastic Strength – Every 2 mins for 12 mins do: Wall Facing Handstand Hold, 30 secs 10 Dumbbell Push Press Today the focus will be on stacking the shoulder blades on both movements in order to prevent the fatigue that… Read more »
Strength: 4 rounds for quality of: 5 Front Squats, 75% 1RM Weighted Dumbbell Glute Bridge, 30 secs Rest 2 mins Strength: we’re focusing on glute usage and core engagement on the squat today, so we dropped the % by 5… Read more »
Pressing Strength: 4 sets of: 4 DB Strict Press (standing) 6 DB Push Press 8 DB Push Ups Strength: We are working on unilateral pressing strength here with the DBs. Focus on controlled, even movements throughout. Our strict press should… Read more »
Weightlifting: 1RM Power Snatch (20 minutes) – We will spend about 10 minutes working on technique and building slowly in weight, then have another 10 minutes to turn loose and find a 1RM power snatch Conditioning: For time (12 minute… Read more »
9/11 Memorial WOD: For Time: Teams of 2:Crossfit VersionBuy In: 2001m Run/Row (done together)4RFT11 Box Jumps11 Thrusters 115/8511 Pull Ups11 Deadlifts 115/8511 HSPU/Pike Push Ups11 Push Press 115/8511 Toes-to-barCash Out: 2001m Row/Run (done together) Bring-a-friend version:Buy In: 2001m Run/Row (done… Read more »
Gymnastic Strength: 4 supersets ofMax Effort Ring Pull UpsMax Effort Ring DipsRest 2-2.5 minutes. Note: Working on building our strength on the rings, which tend to point out our imbalances. Ring Pull Ups will scale to Ring Rows, and Ring… Read more »
Strength: Tempo Back Squat to Box: 4×4 @ 70, 75, 80, 80% – 3 second negative Strength: Besides the last two sets, the weight should be on the lighter side. Set a box to just below parallel (or about the… Read more »
Conditioning: 5RFT 400m Run 15 Wall Balls 30 DU/60 SU 15 Wall Balls Workout – Shooting for the 15-20 min range on this one. Wall Balls are broken up to a set that we should be attempting unbroken every time,… Read more »
“Marston” AMRAP 20 1 Deadlift 405/285 10 TTB | K2E | Leg Raise 15 Bar Facing Burpee
Workout – this hero wod is designed for a single heavy deadlift per round, so if we’re scaling lets look at about 90-95% of our 1RM deadlift.
