CROSSFIT – Sat, Mar 7 PARTNER WOD AMRAP 24 MINS (AMRAP – Rounds and Reps) 400 MTS ROW- YGIG40 DU/ 80 SU- YGIG100 MTS RUN- TOGETHERWALL BALL SIT UPS (9-7)- TOGETHER20 PULL UPS- YGIG8 THRUSTER (40-30)- YGIG
Author Archives: Excelsior
CROSSFIT – Fri, Mar 6 Deadlift (6X4 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS WITH 6X10 GLUTE RAISES) WOD LADDER FOR TIME (Time) 10-8-6-4-2-4-6-8-10 KB RDL (24-20)GOBLET REVERSE LIUNGES (24-20)ABMAT SIT UPSCANDLESTICK
CROSSFIT – Thu, Mar 5 12 MINS SKILL WORK TTB TTBSTRICT PULL UPS 4X4 WOD AMRAP 18 MINS (AMRAP – Rounds and Reps) 10 TTB/KTE5 HSPU/8 PIKE PU10 HALF BURPEES5 DIAMOND PUSH UPS
CROSSFIT – Wed, Mar 4 UPPER BODY UNILATERAL SINGLE ARM RENEGADE ROW 4X 5+5 SS WITH 4X12 SHOULDER TAPS WOD CHIPPER FOR TIME (Time) 500 MTS RUN20 SA KB PUSH JERK (24-16)20 ALT RUSSIAN SWING KB (24-16)20 V SIT UPS 300 MTS RUN16 SA KB PUSH JERK (24-16)16 ALT RUSSIAN SWING KB (24-16)16 V SIT […]
CROSSFIT – Tue, Mar 3 SNATCH COMPLEX SNATCH COMPLEX X 5 SETS (SAME WEIGHT @45{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960})2 HANG PULL SNATCH+2 HANG POWER SNATCH+1 POWER SNATCH WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 6 POWER SNATCH (40-30)8 PUSH UPS10 AIR SQUATS WOD 2 EMOM 8 MINS (AMRAP – Rounds and Reps) 1-12 BOX JUMPS OVER2- […]
CROSSFIT – Mon, Mar 2 Back Squat (5X5 PROGRESSIVE WEIGHT TO 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 6 ROUNDS FOR TIME (Time) 10 WALL BALLS (9-7)12 RUSSIAN SWINGS (24-16)14 GOBLET SQUAT (24-16)16 ABMAT SIT UPS
CROSSFIT – Sun, Mar 1 GUIDOS WILDCARD
CROSSFIT – Sat, Feb 28 WOD 1 AMRAP 10 MINS (AMRAP – Rounds and Reps) 200 MTS RUN 10 BOX JUMPS OVER 10 GOBLET LUNGES WOD 2 EMOM 10 MINS (AMRAP – Rounds and Reps) 1- 180 MTS ROW 2- 16 STEP UPS 3- 35” HOLLOW HOLD 4- 10 INCHWORMS 5- 12 TTB
CROSSFIT – Fri, Feb 27 Stricts Pull Ups 6X4 PARTNER WOD AMRAP 25 MINS (AMRAP – Rounds and Reps) 16 THRUSTER (35-25) – YGIG 20 RUSSIAN SWING ALT (24-16) – YGIG 400 MTS ROW -YGIG 50 DU / 100 SU- YGIG 20 HALF BURPEES- YGIG
CROSSFIT – Thu, Feb 26 Complex Clean X 5 SETS @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 DL + 2 POWER CLEAN + 2 HANG POWER CLEAN WOD 1 6 ROUNDS FOR TIME (Time) 8 HANG POWER CLEAN (40-30) 8 WALL BALL (9-7) 8 BOX JUMPS WOD 2 AMRAP 7 MINS (AMRAP – Rounds and Reps) 8 GOBLET SQUAT (24-16) […]