Author Archives: Excelsior

CROSSFIT – Wed, Feb 25 Bench Press (5×4 ss with 5×4 Bench Press DB) WOD LADDER FOR TIME (Time) 18-16-14-12-10-8-6-4-2 AMERICAN KB SWINGS (24-16) PUSH PRESS KB (24-16) V SIT UPS LUNGES

CROSSFIT – Tue, Feb 24 Front Squat (6×6 (Progressive Weight) ) WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 10 BACK SQUAT 20 AIR SQUATS 30 DU / 60 SU 40 MOUNTAIN CLIMBERS WOD 2 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 MTS ROW 10 WALK OUTS 10 TATERS KB (24-16)

CROSSFIT – Mon, Feb 23 Push Jerk ( 5×5 ss with 5×5 Negative Push Ups) WOD AMRAP 18 MINS (AMRAP – Rounds and Reps) 6 PUSH JERK (40-30) 8 DEADLIFT (40-30) 10 ABMAT SIT UPS 12 RUSSIAN SWING KB (24-16)

CROSSFIT – Sun, Feb 22 GUIDOS WILDCARD

Crossfit – Sat, Feb 21 PARTNER WOD AMRAP 20 Mins (AMRAP – Rounds and Reps) 30 DU/ 60 SU – YGIG20 Wall Ball (9-7)- YGIG250 Mts run Together20 Hang Power Snatch (35-25)- YGIG10 Burpees Box Jumps – YGIG

Crossfit – Fri, Feb 20 SKIN THE CAT (Checkmark) 6×5 FOCUS IN TECHNIQUE WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) 1- 10 HSPU / 16 Pike PU2- 12 Down Ups3- 25 Abmat Sit Ups4- 150 Mts SkiErg5- Rest WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 24 Shoulder Taps10 KB/DB […]

Crossfit – Thu, Feb 19 Power Clean (6×4 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD CHIPPER FOR TIME (Time) 8 Goblet Squat (24-16)8 TTB10 Hang Power Clean (35-25)9 Goblet Squat (24-16)9 TTB10 Hang Power Clean (35-25)10 Goblet Squat (24-16)10 TTB10 Hang Power Clean (35-25)11 Goblet Squat (24-16)11 TTB10 Hang Power Clean (35-25)12 Goblet Squat (24-16)12 TTB

Crossfit – Wed, Feb 18 KB/DB Bench Press 6×6 (Progressive Weight) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 20 DU / 40 SU10 Stirct Pull Ups20 Russian KB Swings (24-16) WOD 2 AMRAP 7 Mins (AMRAP – Rounds and Reps) 20 Push Ups10 Cal Row20 ” Hand Stand Hold

Crossfit – Tue, Feb 17 HIP THRUSTS (6 Sets 1×8 – 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×6 – 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×4 – 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×3 – 90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×2 – 95{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×1 RM) WOD Ladder For Time (Time) 11-10-9-8-7-6-5-4-3-2Wall Ball (9-7)Box JumpsAir Squat100 m run each round

Crossfit – Mon, Feb 16 Split Jerk (Split Jerk 6×3 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 22 Mins (AMRAP – Rounds and Reps) 6 KB Snatch (24-16) (Each side)6 Burpees O KB6 Split Jerk (40-30)6 V Sit Ups (Each side)6 American KB Swings (24-16)6 Abmat Sit Ups