Monthly Archives: July 2016

WOD – 144.1 –

Durability  Scapular Push-Ups 3 sets of 10 to 20 Reps – short breaks b/c sets Just like regular push-ups, we should scale these to a box if necessary Skill/Strength Hang Power Clean Work to a Heavy Single in 10 minutes WOD 5 Rounds For time 40 Double Unders 5 Hang Power Cleans (135/95) Rx+ 155/105 […]

WOD – 144.2 –

Durability  Advanced Bird Dog – 1 min Skill/Strength Dumbbell Chainsaw Row – 4 sets of 8 to 10 reps per arm – short rest WOD 3 Rounds For Time 20 Barbell OH Alternating Reverse Lunges (45/35) (Rx+ is 30 reps) 25 Burpees 50 Barbell Thrusters (45/35) —There is a 2 minute rest b/w each round […]

WOD – 144.3 –

Durability  Super Couch Stretch with Band 2 minutes per leg…if you can last that long Especially inflexible athletes can use a bench to put their feet onto instead of the wall Skill/Strength Warm UP WOD 4 Rounds For Time 21 KB Swings (53/36) R+ 70/53 21 Box Jumps (24/20) Rx+ 30/24 21 Hollow Rocks (Toes […]

WOD – 144.4 –

HAPPY 4th of JULY EVERYONE!!! Durability Band Pull-Aparts 2 Min AMRAP Skill/Strength Warm Up WOD  1 Round For Time 100 Air Squats 500 Meter Run 75 Deadlifts (135/95) Rx+ 155/105 500 Meter Run 50 Strict Overhead Press (45/35) 500 Meter Run

WOD – 144.5 –

Durability  Bent Over DB Reverse Flies 2 Sets to Fatigue – 20+ reps per set Skill/Strength Squat Snatch – Work to a heavy Single WOD Granite Games Online Qualifier #5 14 Min AMRAP 70 Double Unders 7 Ring Muscle Ups 7 Snatch (155/105)   Notes – In the workout, you can perform whichever type of […]

WOD – 144.6 –

Durability  Band X Walk – 3 min AMRAP – Green or Blue Bands Skill/Strength Front Rack Mobility – Two Dills – Coach’s Choice WOD 5 Minutes of Work – 5 Minutes of Rest x 3 Sets 20 Front Rack Alternating Reverse Lunges (95/65) Rx+ 115/75 30 Push Press (95/65) Rx+ 115/75 AMRAP Meters on the Rower […]

WOD – 144.7 –

Durability Side Plank – 30 Second Per Side with heavy DB resting on Hip x 1 Set Take a set or two to warm up and find out which DB is best for you Skill/Strength Hang Power Clean Warm Up the WOD weight quickly WOD 5 min AMRAP 5 Hang Power Cleans (135/95) Rx+ 155/105 […]

WOD – 144.8 –

Durability  Reverse Snow Angel – 2 min AMRAP Make Sure to get an AbMat of a Floor Mat so that you can rest your forehead on the mat. Skill/Strength 1 Set of Max Unbroken Toes To Bar Games Athletes can get 40+ reps before coming down from the rig WOD 20 min AMRAP 5 Toes […]

WOD – 144.9 –

Durability  Press in Snatch – 3 sets of 1 min Work – 30 Seconds Rest Dowels or empty barbells only Lots of Pressing Strength and Shoulder Poor Mobility is a huge problem for any Gymnast, Weightlifter or CrossFitter. Don’t go heavy and get out of position here. Skill/Strength Overhead Squat Warm Up WOD 1 Round […]

WOD – 145.0 –

Durability Pike Leg Lift – This make them Toes to Bar easy peasy 2 Min AMRAP Skill/Strength Build to a Heavy 5 Rep Max TnGo Power Clean Rules – The barbell cannot rest at the hip or on the floor (obviously). The only place that the barbell can stop moving is in the front rack! […]