April 12, 2019 WOD
Deadlift 5-3-3-1-1-1 reps Practice HSPU negatives and handstands for 20 minutes.
Tag: gymnastics
April 9, 2019 WOD
3 rounds for time: 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Practice front and back scales for 10 minutes.
April 8, 2019 WOD
Power clean 5-3-3-1-1-1 reps. Practice the L-sit for 10 minutes.
April 5, 2019 WOD
3 rounds for max reps of: Body-weight bench presses* Strict pull-ups* Men: bodyweight bench Women: 70%BW Rest as needed between rounds and movements. *Racking the bar or dropping from the rig consitutes the end of the set.
April 2, 2019 WOD
Partner WOD! 19.4 meets 19.5 3 rounds for time: 10 Syncro power snatch @75/55 12 Bar facing burpees rest 3 minutes 21-15-9 reps of: Syncro thrusters @95/65 Syncro pull-ups
March 28, 2019 WOD
10 minutes of scale practice 10 minutes of handstand practice 10 minutes of L-sit practice 10 minutes of stretching Strength: Bench Press 75% x 5, 85% x 3, 95% x 1+, rest 3 mins Then, 3 sets: DB skull crushers Read More …
March 26, 2019 WOD
3 rounds for time: Run 400 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes.
March 22, 2019 WOD
2019 CrossFit Games Open Workout 19.5 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes
March 21, 2019 WOD
Practice front scale for 10 minutes Practice back scale for 10 minutes Then, 10-15 minute trail run
March 20, 2019 WOD
Strict Fran 21-15-9 reps for time of: Thrusters Strict pull-ups Men: 95 lb. Women: 65 lb