July 11, 2018 WOD
Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Scaling Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps Read More …
Tag: Weightlifting
July 4, 2018 Independence Day!
HAPPY 4th OF JULY! With a partner: “7/4/1776” 7 Rounds of: 4 Power Cleans (225/155) 17 Burpee over the bar then immediately after the 7 rounds do, 76 Partner Wall Balls *One partner works at a time. Scale power clean Read More …
July 3, 2018 WOD
Hang squat clean 3-3-3-3-3-3-3 reps Scaling The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer Read More …
June 30, 2018 Hero WOD
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting Read More …
June 28, 2018 WOD
Partner WOD! With a partner for time: 2 rounds 30 Power snatch 30 Clean and jerks *Partners share a bar and accumulate reps with 1 person working at a time. men use 135-lb. women use 95-lb. Intermediate weight: 95-lb. for Read More …
June 25, 2018 WOD
Clean and jerk 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and Read More …
June 21, 2018 WOD
3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of abmat sit-ups 1 minute of push presses 1 minute of abmat sit-ups Rest 1 minute Men: 95 lb. Women: 65 lb. Scaling Reduce the loads on the Read More …
June 20, 2018 WOD
Partner WOD! 2017 Team Series event 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 / 95 lb. 50 synchronized wall-ball shots 20 cleans, 185 / 135 lb. 50 synchronized wall-ball shots 10 cleans, 225 / 155 lb. Men Read More …
June 19, 2018 WOD
Regionals Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 bar facing burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 bar facing burpees Scaling Reduce the load and volume to keep Read More …
June 16, 2018 Hero WOD
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve Read More …