Tag Archives: Deadlift

WOD Friday February 7th

Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg Deadlift: 3 x 10 reps ( Looking for some effort here ) 2. As many rounds as possible in 6 minutes: 12 Handstand pushups 12 Pistols Directly into as many rounds as possible in 6 minutes of: 24Continue reading “WOD Friday February 7th”

WOD Friday January 24th

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlifts *Same idea asContinue reading “WOD Friday January 24th”

WOD Wednesday January 1st

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans  @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”

WOD Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading “WOD Friday December 27th”

WOD Friday December 6th

Warm up: 50 kb figure 8’s Every 3 minutes for 5 sets: 6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time ) 2. Every 3 minutes for 5 sets: 12 Wallballs 12 / 8 Calorie Bike 12 Wallballs Each set is for time. Don’t be a baby.

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.