Barbara
WOD 8 .27 . 18 Benchmark WOD today! Use the 3 minutes rest to give a high output on each round. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.
Yin Yang
WOD 8. 24 . 18 ” Yin Yang ” Compare to 2 . 26 . 15 8 min AMRAP 10 Wall Balls 1 rope climb ( rx is legless to blue tape ) B. Cash out Relay races 250m X 5 each Rotate 1 : 1 with a “friend”
steven dirty 30
Steven Dirty 30 , Happy Birthday to this stud-muffin. Always down to lift heavy and go RX +++ he brings an awesome energy to the classes. Come one come all and get down on this epic Birthday WOD for Stephen. 8 movements 30 reps… get some. WOD 8 . 23 . 18 For time 30 […]
” Hip Hop Party “
WOD 8 . 22 . 18 Coach going over technique …. brilliant man. ” Hip Hop Party ” Teams of 2 rotate full rounds till each complete 10 rounds. Row 200m 10 burpees over rower Compare to 12 . 23 . 15
Burn and Turn
WOD 8 . 21 . 18 A. Build to a 1 rep max Split Jerk – 15 minutes B. ” Burn and Turn ” AMRAP 12 10 Strict press 115 / 75 50 Double unders * If you finish 5 rounds max reps ring muscle ups ( scale with ring dips )
Khalipa Vs Spealler ( snatch style )
WOD 8 . 20 . 18 This is a video from 2011 with 2 of the most inspirational people in CrossFit. Khalipa is strong a 210 lb bear! Spealler is 140lb does the same wod with the same weight 155lb. and the rest is history. We are going to change the clean and jerks to […]
Journey
WOD 8 . 17 . 18 A. 5 x 3 weighted Pull ups B. “Journey” 16 min AMRAP 8 pull ups 10m overhead walking lunges 50 / 35 L arm 8 burpees 10m overhead walking lunges 50/ 35 R arm
Bobs Big Boy
WOD 8 . 16 . 18 A. Handstand walking 8 Rounds : 20 seconds handstand walk followed by 20 seconds rest for max distance. Score total distance. Scale with attempts , holds on the wall or planks. B. “Bobs Big Boy” 5 Rounds 10 Deadlifts 225/135 20 Wall balls Compare to 2.3.16
Swing Shift
” Swing Shift ” AMRAP 20 Row 15 calories 15 KBS 9 / 6 RIng Dips
Big Foot
WOD 8 . 14 . 18 A. Front Squat 5 – 5 – 5 – 5 – 5 Do a set every 3 minutes. B. ” Big Foot ” 9 – 7 – 5 Squat Clean 185 / 125 50 Double unders after each set