CrossFit WOD, August 11, 2022

WODWarm-up3 rounds 10 Supermans Light Sandbag Carry 15m out and back 1min machine of choiceShoulder Press (Weight)4 sets of 8 STRICT Press *build first two sets, last two sets are 8rm attempts with 3min restMet Con (Time)Start a new round on the 4mins for 5 sets 15...

CrossFit WOD, August 10, 2022

WODWarm-up3 rounds: 5 inch worms 10 Good Mornings 10/10 Bodyweight Lunges 20sec machine build through out the 20sec to finish each round FASTMet Con (Time)14min AMRAP: 400m run 21 thrusters @ 25/30kg 15 Bar Facing Burpees 15 Thrusters @ 30/40kg 15 Bar Facing Burpees...

CrossFit WOD, August 9, 2022

WODWarm-up3 rounds 20 secs on, 10 secs off Backwards Single unders Plank Position Shoulder Taps Air Squats Static dip holdBack Squat (Weight)5 sets of 1 Pause Back Squat + 5 Back Squats *start @ 65% 1rm and build based on feelMet Con (Time)4 rounds each for time- rest...

CrossFit WOD, August 8, 2022

WODWarm-up3 rounds: Run 200 m 10 L/10 R Bird Dog Single leg wall sit 15/15sec each side Hang 20secPush Press (Weight)Each block is 9, 6, 3 push press of the same weight for THAT block. In the following blocks the weight is increased. The last block of 9, 6, 3 is the...

CrossFit WOD, August 6, 2022

wodWarm-up4 rounds 50 single unders 6/6 cossack squat shifts 5 muscle clean + 5 push press empty Power Snatch (Weight)POWER TEST 10mins hit a 1rm power snatch SINGLES Every 60seconds perform 1 rep 70, 70, 75, 75, 80, 80, 85, 85% from above weight Met Con (Time)FITNESS...

CrossFit WOD, August 5, 2022

wodWarm-up3 rounds: 90sec cardio machine 10/10 left/right banded monster walks 3/3 slow and controlled dead bugs Deadlift (Weight)Hit a heavy set of 5 lower and re set deadliftMet Con (Time)GRUNT 5 rounds in pairs Indian file 220/250m row: 20 Dumbbell Bench/floor...

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