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”
Tag Archives: Deadlift
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 Friday February 12th
Warm up: 2 minutes on a thing / Banded good mornings / tuck jumps / ghd sit ups Deadlift: 2 x 2 @ 90+ % 2. “Isabel” For Time: 30 Snatches @ 135 / 93 or go Heavy Isabel
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”
WOD Friday February 5th
Warm up: 300 meter run / 30 kb figure 8’s Deadlift: 3 x 3 @ 85% 2. For time: 500 meter run 30 Handstand pushups 500 meter run 60′ Handstand walk or 120′ Bear crawl
WOD Friday January 29th
Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 82.5% 2. As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy This man will always be my favorite deadlifter.
WOD Friday January 22nd
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats Deadlift: 2 x 5 reps @ 80% 2. As many rounds as possible in 12 Minutes of: 200 Meter row 20 Overhead squats 45 / 33 10 Pullups