Conditioning
Death By... x2 DB Snatch x2 Burpee Min 1: 2 DBS, 2 Burpee Min 2: 4 DBS, 4 Burpee Min 3: 6, 6 Min 4: 8, 8 ...etc until failure After failure ("death") -- AMRAP until clock says 20:00 40m [...]
Tuesday, February 4, 2020
Monster Day: WOD 1: 40-30-20-10 Wall Balls 20/14 12-9-6-3 Wall Walks* *Full range of motion standard is: push up at the bottom, chest to wall at the top. WOD 2: 24-18-12-6 Weighted Dumbbell Lunges 50/35** 400-300-200-100ft Farmers Carry 50/35 **2 [...]
Strength – Total Body
4 Rounds of each couplet (6' cap): 8 Thrusters 16 Wall Balls 8 OH Lunge 16 Exploding Lateral Step Overs 20" Max 8 Bench Press 16 Half Burpees 8 TRX Floor Rows 16 Jumping Pull Ups
“Mamba”
"Mamba" 18min AMRAP 5 Ring Muscle Ups 8 Power Cleans 185/135 24 Box Jumps 30/24 This workout, now a memorial WOD, was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April [...]
Monday, February 3, 2020
Speed/Skill: 2 Rounds 126 Double Unders 20m Handstand Walk (66ft) 20 Burpees WOD: "Mamba" 18min AMRAP 5 Ring Muscle Ups 8 Power Cleans 185/135 24 Box Jumps 30/24 This workout, now a memorial WOD, was first posted by CrossFit Invictus [...]
Friday, January 31, 2020
Monster: WOD 1: 5 Rounds 50 Double Unders 15 DB Hang Power Cleans 50/35 WOD 2: 4 Rounds 15/12 Calorie Assault Bike 20 Wall Balls 20/14 10 Burpees WOD 3: 3 Rounds 30/20 Calorie Row 30 Box Step Ups 24/20 [...]
Thursday, January 30, 2020
Strength: Strict Press Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD: 10-9-8-7-6-5-4-3-2-1 Bench Press 135/95 Pendlay Row 135/95 Strict HSPU* Strict Pull [...]
Wednesday, January 29, 2020
Strength: Front Squat Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD: Alternating Death By... 2-4-6-8-10-12 Front Rack Lunges 95/65 Calorie Bike Min [...]
Tuesday, January 28, 2020
Strength: 20min Running Clock 10min to Establish 1RM Snatch 10min to Establish 1RM Clean WOD: For Time: 9 C&J (185/135) 50 Double-Unders 21 HSPU 7 C&J (185/135) 50 Double-Unders 15 HSPU 5 C&J (185/135) 50 Double-Unders 9 HSPU
OLY
20min Running Clock 10min to Establish 1RM Snatch 10min to Establish 1RM Clean