WOD Only attempt the full Miron WOD as Rxd if you’ve been doing CrossFit consistently for 6+ months and for 4+ times per week. This is heavy and a lot of volume. The back squats and deadlifts should not be more than 75% of your 1RM. Be smart. You have options today. Miron (Time) 5 rounds for time of: 800-meter run …
Wednesday, May 8, 2019
Strength / Skillwork Front Squat (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (Time) For time: (Cap 25:00) 150 single-unders 20 pull-ups [12 bar muscle-ups] 10 squat cleans 85/55# [115/75#] 150 single-unders 15 pull-ups [9 bar muscle-ups] 15 squat cleans 85/55# [115/75#] 150 single-unders 10 pull-ups [6 bar muscle-ups] 20 squat cleans 85/55# [115/75#] 150 single-unders Yes! Single-unders. No double-unders today for any level! This isn’t …
Friday, May 10, 2019
Strength / Skillwork Bench Press (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (Time) 5 Rounds for time of: Run 200m 15 SDHP KB 70/55# [BB 105/75#] 15 Box Jumps 24/20″ w/ step-ups allowed [No step-ups] Elements Do main WOD today.
Thursday, May 9, 2019
Strength / Skillwork Deadlift (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD 2017 Regional Event 2 (Time) 21-15-9 reps for time of: Dumbbell snatches 45/30# [80/55#] Box Dips [Ring dips] The Rx+ was Rx at the 2017 Regional event 2. Please be careful with the ring dips. Snatches are alternating and number indicated is the total reps (not per arm). Elements Elements will not do deadlifts today. …
Tuesday, May 7, 2019
Strength / Skillwork Thruster Skill Work w/ an empty Barbell 10 Frankenstein Squats 10 Alternating High Elbows in front rack 10 Front Squats (w/ MB or Box) 10 Knee-bend Drives (on command) 10 Push-press 10 Thrusters Add 10-30# and do 10 more Thrusters Shoulder Press (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (AMRAP – Reps) 5 Rounds of 15s On / 45s Off – Thrusters …
Monday, May 6, 2019
WOD Metcon (Time) For time complete the following chipper: 400m Run 500m Row 50 Burpees 50 RKBS [Rx: 55/35# American; Scaled: 35/26/18#] 50m Walking Lunges w/ DBs [Rx: 55/35# Overhead; Scaled: 35/20/10# any hold] 50m Bear Crawl [Rx: Handstand Walk] 50 Wall Ball 14/10# [RX: 20/14#] 500m Row 50 Back/Hip Extensions [Rx: w/20/14# Med Ball] 1000m Run Do not drop DBs. …
Saturday, May 4, 2019
Yoga: 8:00 – 9:00 am Open Gym: 9:00 – 10:00 am Half-Murph: Weighted 1/2 Mile Run, then 150 Air Squats, then 100 Push-ups, then 50 Pull-ups, and ending with another Weighted 1/2 Mile Run
Friday, May 3, 2019
Strength / Skillwork Olympic Snatch Skillwork Snatch Grip Deadlift 8-5-5-3-3 50-65-75-85-90% Snatch 8-5-3-3 / 1-1-1-1-1 BB-50-65-80 / 90-95-PR-PR-PR To have time for WOD, you’ll probably skip sets of 1. Those really focusing on developing their Snatch today will probably need to skip the WOD. WOD To really work on Snatch, you may have to skip WOD. If you want to …
Thursday, May 2, 2019
Yoga – 10:00 am Strength / Skillwork None today WOD Lumberjack 20 For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (70/55#) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 …
Wednesday, May 1, 2019
Specialty Classes Pi—Yo – 1:30pm WOD 20:00 AMRAP 200m Run or Row 20 shoulder presses 75/45# 20 back extensions Each 10m of run or row is 1 rep. Elements 20:00 AMRAP 200m Run or Row 20 DB shoulder presses 20/15s [30/20s] 20 back extensions Each 10m of run or row is 1 rep. Strength / Skillwork (After WOD today) – …
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