Author Archives: Excelsior

Crossfit – Sat, Feb 7 PARTNER WOD AMRAP 24 Mins (AMRAP – Rounds and Reps) 400 Mts Row YGIG40DU / 80 SU YGIG50 Air Squat20 Cluster (40-30)200 Mts Run TOGETHER

Crossfit – Fri, Feb 6 15 Mins Skill Works Skin the Cat WOD 1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 10 Pull Ups10 Box Dips10 Triceps Push Ups WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 8 BB Row (40-30)30″ Hollow Rock8 Burpees Wall Ball

Crossfit – Thu, Feb 5 Complex Clean 6 Stes to 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 DL + 2 Pull Clean + 1 Power Clean + 1 Tall Clean WOD 4 Rounds For Time (Time) 10 Hang Power Clean 40 DU / 60 SU10 Thruster KB (24-16)8 Burpees 200 Mts Run

Crossfit – Wed, Feb 4

Crossfit – Tue, Feb 3 Front Squat (5×5 @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS Glute Raises plate 5×10 ) WOD 1 EMOM 8 Mins (AMRAP – Rounds and Reps) 4 Rounds Min 1 – 20 Farmer Lunges (24-16) Min 2 -12 Box Jumps Over WOD 2 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Front Squats (35-25) 8 […]

Crossfit – Mon, Feb 2 15 Mins Skill Works Split Jerk Split Jerk (3×4 Split Jerk @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 10 Kb Push Jerk (24-16) 10 Push Ups 6 Down Ups 4 HSPU / Pike PU 2 Wall Climb

Crossfit – Sun, Feb 1 GUIDOS WILDCARD

Skills work – Sun, Feb 1 Power Clean (1×1 RM)

Crossfit – Sat, Jan 31 PARTNER WOD AMRAP 30 Mins (AMRAP – Rounds and Reps) 400 Mts ROW- YGIG
60 Air Squat- YGIG
14 Hang Power Clean (40-30)- YGIG10 Ball Sit Ups- TOGETHER For Each Rounds 30” Hollow Together

Crossfit – Fri, Jan 30 Romanian Deadlift (RDL) (6×4 (Progressive Weight) @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
 SS 6x 5 Jump Squat

) WOD 5 Rounds For Time (Time) 10 KB Step Ups (24-16)10 TTB/KTE
10+10 V Sit Ups
10 KB Reverse Lunges (24-16)
 FINISHER ABS