Tag

AllSport CrossFit: The CrossFit Open!!! 23 February – 27 March 2017

1 April 2017

31 March 2017

31 March 2017 Baseline: Run the Block then 3 Rounds:  15 Goblet Squats, 10 SDHP, 5 Burpees Strength: Front Squat: 5@80%, 5@80%, 5@80%, 5@80% WOD: For Time: 100 Double Unders (200 Singles) 800m Run to W. Alabama 15 Clean and Jerks (135/95) 400m Run to Branard 9 Clean and Jerks (135/95)
Read More

30 March 2017

30 March 2017 Warm-up: Run Block,Row 1000m, 25m Walking lunge, 10x Burpees. Strength: Squat Clean plus a front squat- 5-5-3-3-3-1-1-1 WOD: AMRAP 16 Minutes, Partner WOD     Cool Down: 2x  – 20 Hollow Rocks, 20 AbMat Sit-ups
Read More

29 March 2017

29 March 2017 Warm-up: 3 rounds: 250m Row, 50m Bear Crawl, 10x Plyo Push up. Strength: Bench Press: 5@80%, 5@80%, 5@80%, 5@80% WOD: 6 Rounds For Time: 5x Power Snatch (95/65) 10x Slam Ball (30/20) 15x Wall Ball (20/14) Cool Down: 5 Rounds:  8 GHD Sit-ups, 8 Mountain Climbers  
Read More

28 March 2017

28 March 2017 Warm-up: 1000m Row, 21-15-9 reps: Push up, DB Row (light), DB Snatch. Strength: Strict Press: 5@80%, 5@80%, 5@80%, 5@80% WOD: 20 min. AMRAP: Block Run 10x Push up on KB 15x Goblet Squat (53/35) 20x KB Swing (53/35) *MUST  RUN AT LEAST ONE ROUND WITH YOUR KETTLEBELL Cool
Read More

27 March 2017

27 March 2017 Warm-up: 3 rounds: Block run, 15x Light Wall Ball, 10x Toes to pole. Strength: Back Squat: 5@80%, 5@80%, 5@80%, 5@80% WOD: 15 min. AMRAP: 5x SDHP (95/65) 7x Pull up 9x Sit up (GHD is ARX) Run to the End of the Parking Lot and Back Cool Down: 3 Rounds:  20 Hollow Rocks, 1
Read More

25 March 2017

24 March 2017 – “Open WOD 17.5”

24 March 2017 Warm-up: 5 Rounds: 20 Single Unders (progresss to DUs for Rounds 4/5) 10 Pull Throughs – (Pushup, then a Downward Dog) 5 Lateral Lunges 3 Thrusters   WOD:  Open WOD 17.5 Ten rounds for time of: 9 thrusters, 96/65 lb 35 double-unders   https://project6-dru
Read More

23 March 2017

23 March 2017 Warm-up: 500m Row, 21-15- 9 Goblet Squats, Mountain Climbers, Burpees, Spend some time pausing in bottom, 500m Row Strength: Front Squat: Tabata (155/95), Rest 60 Seconds, Back Squat: Tabata (155/95) WOD: 12 min. AMRAP: 1x Deadlift (315-405/225) 15x Sit up 25x Double Und
Read More

20 March 2017

20 March 2017 Warm-up: West Alabama Run then 2 rounds: 25m Walking lunge, 10x Burpees, 15x Goblet Squat. Strength: Back Squat: 8@ 75%, 8@75%, 8@75%, 8@75%. WOD: 7 Rounds for time: 5x Power Clean (115/85) 7x Shoulder to Overhead (115/85) 12x Kettlebell Swing (53/35) Run to the End of t
Read More