Category Archives: CrossFit

Today’s WOD:

“Grace”
For time:
135 pound Clean and Jerk, 30 reps

Post times to comments

Today’s WOD:

Strength:
EMOTM for 10 minutes:
Even – 5-8 Strict pull ups
Odd – 5-8 Strict dips

Conditioning:
EMOTM for 15 minutes (five sets each) complete:
Min 1 – :40 Row
Min 2 – :30 Pull Ups
Min 3 – :30 KBS

Today’s WOD:

Strength:
Full Clean & Jerk 3-3-3-3-3
~rest 2:00 b/t sets~

Conditioning:
21-15-9 reps for time of:
Deadlift (135/95)
Bar Over Burpees

Post efforts to comments/Zen Planner/whiteboard

Today’s WOD:

Complete AMRAP in 13 minutes of:
200m run
13 Push-ups
13 Sit-ups
13 Air Squats
13 Toes-2-Bar

Post rounds and fraction of rounds to comments/Zen Planner/whiteboard.

Today’s WOD:

Strength:
Back Squat 5 x 5

Conditioning:
3 Rounds
40 Double-unders
20 WBS
10 Box jumps

Post efforts to comments/Zen Planner/whiteboard.

Here’s a look at the upcoming week…

Monday:
Back Squat  5 x 5

3 Rounds
40 Double-unders
20 WBS
10 Box jumps

Tuesday:
Complete AMRAP in 13 minutes:
200m run
13 pushups
13 situps
13 air squats
13 Toes-to-Bar

Wednesday:
Full Clean & Jerk 3-3-3-3-3
rest 2:00 b/t sets

21-15-9
Deadlift (135/95)
Bar Over Burpees

Thursday:
EMOTM x 10
Even – 5-8 Strict pull ups
Odd – 5-8 Strict dips

EMOTM x 15
Min 1 – :40 Row
Min 2 – :30 Pull Ups
Min 3 – :30 KBS

Friday:
“Grace”
30 clean & jerks for time (135/95)

Today’s WOD:

With a partner, and with only one person working at a time, complete 100-80-60-40-20 reps for time of:
Kettlebell Swings
Sit-ups

*At the top of each minute, both partners will perform 5 burpees

Post efforts to comments.

Today’s WOD:

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments/Zen Planner/whiteboard.

Today’s WOD

Skill/Strength:
EMOTM for 12:00 minutes:
Even – :20 Hollow Hold
Odd – :20 Handstand Hold/ Plank

Conditioning:
Tabata:
Double-unders
Push Ups
Burpees

Post efforts to comments/Zen Planner/whiteboard

Today’s WOD:

Strength:
Full Clean & Jerk 3-3-3-3-3
~rest 2:00 b/t sets~

Conditioning:
21-15-9
Calorie Row
Dumbbell Thrusters (45/20)

Post efforts to comments/Zen Planner/whiteboard