Tag Archives: Deadlift

WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Friday March 5th

Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.

WOD Tuesday March 2nd

Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15 Every 3 minutes x 4 sets: Bench press x 6 + Strict pullups x 6 – 12 2. For time: 30 Shoulder to overhead @ 115 / 83 30 Hang power clean @ 135 / 93 30  Deadlifts @ 155Continue reading “WOD Tuesday March 2nd”

WOD Wednesday February 17

Warm up: Get ready to squat The CrossFit Total One rep max of the following movements: 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.Continue reading “WOD Wednesday February 17”

WOD Monday February 15th

Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats Deload Total: Back squat: 3 x 3 @ 80% Press + Push press: 3 x 3 @ 80% Deadlift: 2 x 2 @ 80% 2. For time: 400 Meter run 40 Burpees *We Are DoingContinue reading “WOD Monday February 15th”

WOD Tuesday February 9th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”