Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. For Time: 11-9-7-5-3 Burpee Jumping Pull Up Incline Push Ups Dumbbell Snatches Per Arm Box Dips Fitness: A. 4 Sets Single Arm Kettlebell Overhead squat x 7 reps per Arm Tempo @ 33×1 On the 2:30 min Marks B.
Essentials: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10 Rounds For Time: Alternating Step Ups x 10 reps 24/20 Heavy Russian Kettlebell Swing x 10 reps Fitness: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10
Essentials: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min AMRAP Alternating Dumbbell Power Snatch x 10 reps 35/20 Wall Ball x 20 reps Single Unders x 30 reps Fitness: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min
Essentials: A. 5 Sets Right arm Kettlebell Hang Clean x 5 reps Right Arm Kettlebell Front Squat x 5 reps Left arm Kettlebell Hang Clean x 5 reps Left Arm Kettlebell Front Squat x 5 reps On the 2:30min B. 4 Sets Row x 10/7 cal Deadlift x 6 reps 73% Rest 3min Fitness: A.
Essentials: A. 12min Advanced Rehab Warm Up B. 30min Not an AMRAP Row x 500 meters Framers carry x 100 ft Bear Crawl x 100 ft Row x 500 meters Step Ups x 20 reps 24/20 Crab Walk x 100 ft Mobility Lizard x 2min per side Pigeon x 2min per side Fitness/Performance: A. 12min
Essentials: A. 5 Sets Front Squat x 5 reps 72% Tempo @ 30×1 On the 2:30 min B. 15 min EMOM 1. Box Pike walk ins x 5-7 reps 2. Parallette Shoot thrus x 5-7 reps 3. Handstand Kick Up practice x 5-7 attempts C. 3 Sets Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150
I got to spend the last five days in Collingwood, Ontario at the WheelWOD Games. I never imagined in my life that I would leave on our nation’s birthday to go to our neighbor to the north for an adaptive athlete competition. My first impressions of the WheelWOD games No Excuses CrossFit had an athlete
Essentials: A. 10 Sets Ring Pull x 10 Archer ring pull x 5 per side Single arm ring pull x 5 per side On the 75 sec Marks B. 15 min AMRAP Run x 200 meters Overhead Squat x 12 reps Fitness: A. 10 Sets Pull Up to Pull Over + Forward Roll to Chin
Essentials: A. 12 min EMOM Hang Power Clean x 2 reps B. 3 Rounds For Time: Barbell On Back Step Back Lunges x 30 reps Box Step Over x 20 reps 24/20 Kettlebell Swing x 10 reps Fitness: A. 12 min EMOM Power Clean From Blocks @ Mid thigh x 2 singles 35-40% B. 3
Essentials: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets Hang Muscle Snatch x 126.96.36.199 Rest 20 sec between sets of 2 Keep weight light or empty Barbell On the 2:30 min Mark Fitness: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets
Essentials: A. 3 Sets 4 Deadlift + 4 Sumo Deadlift 67-70% On the 3min Marks B. For Time: Double Kettlebell Front Rack Squat x 18 reps Light Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) Hanging Knee Ups x 15 reps Double Kettlebell Front Rack Squat x 12 reps Moderate Single
Essentials: A. 12min Advanced Rehab Warm Up B. 28min Not an AMRAP Row @800/600 cal per hour On the top of every min get off rower and perform 1. No Push Up Burpee x 5 reps 2. Med ball Over shoulder x 10 reps 3. Single Unders x 30 reps Mobility Seated Forward Fold x
No Excuses CrossFit will be hosting the 4 Independence July 4th WOD. This is a free community WOD, so invite your friends and family to celebrate our nation’s birthday with this awesome workout. If you are new to CrossFit or working out, there is a scaled version available. The 4 Independence WOD honors 4 branches
Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. 3 Sets Ring Pull x 6-8 reps Ring Face Pull x 6-8 reps Ring Archer Pull x 3-4 reps per arm On the 3min Marks C. 3 Sets Close Grip Bench Press x 12-15 reps Tempo 30×1 On the
Name: Angela Duke Age: 45 Occupation: Nurse Hometown: Rincon, Georgia Which class time do you usually attend? 6 pm Favorite WOD: I don’t have one Favorite CF Movement: Alternating dumbbell snatches Least Favorite CF Movement: There are so many….BURPEES, assault bike, running…I could go on and on 3RM Back Squat: 145# 1RM Deadlift: 210# Favorite