Tag Archives: Bradenton

WOD Friday November 21st

Warm up: Get ready to squat The CrossFit Total One rep max of the following movments Back Squat  Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.

WOD Tuesday November 19th

Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side Press: 5 x 2 @ 95% 2. Bench max will be tomorrow ( You can do it today if you need to) 3. For Time: Accumulate all of the below items in the quickest time possible, including anyContinue reading “WOD Tuesday November 19th”

WOD Wednesday November 13th

Warm up: Empty barbell work + rope climb practice For time: 2 Rope climbs 10 Power cleans 2 Rope climbs 8 Heavier power cleans 2 Rope climbs 6 Heavier power cleans 2 Rope climbs 4 Heavier power cleans 2 Rope climbs 2 Heavy ass power cleans Wait 5 minutes Take 10 minutes to find aContinue reading “WOD Wednesday November 13th”

WOD Monday November 11th

Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups   U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”

WOD Saturday November 9th

“AIR FORCE WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. AthleteContinue reading “WOD Saturday November 9th”

WOD Friday November 8th

Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees Deadlift: 5 x 2 @ 90% 2. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.   OR   10 Power cleans ( Pretty heavy ) 20Continue reading “WOD Friday November 8th”

WOD Wednesday November 6th

Warm up: 5 minutes of empty bar work Every 3 minutes for 15 minutes: 5 Power snatches 10 Wallballs 20 Step ups Every 2 minutes for 10 minutes: 3 Power snatches ( heavier obviously ) 5 Wallballs 10 Step ups ( higher box ) Every minute for 5 minutes: 1 Snatch ( I did’t sayContinue reading “WOD Wednesday November 6th”