Happy turkey hangover day!
Wod:
The filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Skill: 15 mins
Behind the neck push jerk
Work up to a heavy double
WOD:
4 rounds
Run 400m with 20/14
21 box jumps 32/24
9 box step overs 90/50 (men hold two 45’s women two 25’s)
Skill:
12 min emom
2 power snatches
WOD:
3 mins each station
Abmat situps
DB snatch 55/35 or KB snatch 53/35
Rope climbs
Rest 3 mins
Repeat for 2 mins each station
Skill:
Review the power snatch
WOD: 20 min cap
Row 20 calories
30 burpees
40 power snatch 115/75
50 toes 2 bar
50 yard overhead lunge 45/25
50 yard sprint
Good morning!
Skill: 10 minutes to practice Back Roll to handstand
Wod: 20 min running clock
3 rounds
12 toes to bar
24 double unders
At 5 minutes
3 rounds
12 chest to bar
12 deadlift 225/155
At 10 minutes begin a 10 min amrap of:
12 toes to bar
24 double unders
12 chest to bar
12 deadlifts 225/155
Happy Halloween, everyone! Today’s WOD is pretty spooky.
Skill:
10 min practice of “skin the cat”
WOD:
35 min cap
5 rounds
10 squat snatch 135/95
20 knees to elbows
30 box jumps 24/20
Rest 2 mins
Got a good one for you today. Grip killer!
Skill:
Every 30 secs for 10 mins do 1 power clean + 1 push jerk 165/115
WOD:
15 min amrap
24 unbroken kb swings 53/35
12 unbroken hang power cleans 135/95
6unbroken shoulder 2 overhead 135/95
*If reps are not unbroken, athlete must restart back at zero
Good morning everyone! Our competition is only days away! I hope all you guys can come out this Saturday to our Natomas location and check it out! Until then here is today’s WOD:
Buy-in: Row 750m
3 rounds
30 squat cleans 95/65
30 hr pushups
Cash-out: Row 750m
Got a nice little wod for you guys today!
Skill:
5 rounds
Sprint 100 yards
Rest 1 minute
WOD : 5 rounds
5 deadifts 315/205
10 toes 2bar
15 abmat situps
20 Double unders
Hey guys! Been gone for awhile but we’re back! Make sure to subscribe to get all the updates! Remember no class this Saturday due to our competition at the Natomas location. Come on down to support your fellow athletes and get a taste of what a crossfit competition is all about!
Today’s workout:
Skill:
2 back squats every minute on the minute for 15 mins increasing weight every minute
WOD:
Run 700m
50 kb swings 70/50
40 burpees
Run 350m
30 kb swings 70/50
20 burpees
Run 700m
CROSSFIT WOODLAND 