WOD
A. Hang Squat Clean
B. 10 Minute AMRAP
2-4-6-8-10-12...
Pull-Ups
Weighted Box Step-Up 20/35lb
3 Minutes Max Hollow Rock
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Showing posts with label Barrhaven. Show all posts
Showing posts with label Barrhaven. Show all posts
Friday March 20, 2015
WOD
A. Hang Squat Clean
B. 10 Minute AMRAP
2-4-6-8-10-12...
Pull-Ups
Weighted Box Step-Up 20/35lb
3 Minutes Max Hollow Rock
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Thursday March 19, 2015
WOD
A. Back Squat 5-5-5-5-5 (static)
B. 5 Rounds For Reps
40 Seconds on/20 Seconds off
Row cal
Double Under
Squat
Sit-Up
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Wednesday March 18, 2015
WOD
A. Weighted Pull-Up 5-5-5-5-5 (static)
*1 Minute Plank between each set
B. 20 Minute AMRAP
30 KBS 1/1.5
20 Single arm KB Thruster (10 each arm) 1/1.5p
10 HSPU
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Tuesday March 17, 2015
WOD
A. Hang Squat Snatch+OHS
B. 12 Minute AMRAP
3 Burpees
6 Box Jump 20/24"
9 T2B
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Friday March 13, 2015
WOD
A. Snatch 1-1-1 work to heavy single
B. For Time:
21-15-9
Burpee
Pull-Up
KBS
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Thursday March 12, 2015
WOD
A. Front Squat 3-3-3-3-3 (static)
B. For Time:
1000M Row
100 Double-Under
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Wednesday March 11, 2015
WOD
A. Gymnastics
B. 5 Rounds For Quality
1 Min - 15 Thrusters 35/50kg
1 Min - 20 Ring Rows
1 Min - 15 Snatch 35/50kg
1 Min - 20 Ring Push-Up
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Tuesday March 10, 2015
WOD
A. For 20 Minutes
Odd Min 5 Deadlift@70% T&G
Even Min 30 Sec Plank(weighted if needed)
B. 15 Minute AMRAP
10 Burpee Pull-Up
20 Wall Ball
40 Double Under
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Monday March 9, 2015
WOD
A. 2 Power Clean + 2 Push Press x5 sets (static)
B. 12 Minute AMRAP
6 D.B. Hang Squat Clean 35/50lb
6 HSPU
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Friday March 6, 2015
WOD
A. Back Squat 5-5-5-5(static)
B. For 20 Minutes 30 sec on/30 sec off
Row
Walking Lunge
Alt KBS 1/1.5p
V-Up
Double Under
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Friday February
WOD
A. Back Squat
(speed is key, control down, up as fast as possible)
3-3-3-3-3-3-3-3@60-65%
B. 15 Minute AMRAP
7 HSPU
7 Pull-Ups
14 Switch Lunge
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Thursday February 26, 2015
WOD
A. EMOM 15 Minutes
3 Snatch@70%
B. For Time:
150 Wall Ball
3 Burpees EMOM
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Wednesday February 25, 2015
WOD
A. 5 Sets Max Reps Ring Dip (2-3 Minute Rest)
B. 3 Rounds For Reps
1 Minute Row (cal)
1 Minute T2B
1 Minute Push Press 25/35kg
1 Minute Box Jump 20/24"
1 Minute Alt D.B Snatch 35/50lb
1 Minute Rest
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Tuesday February 24, 2015
WOD
A. TGU
B. 2-3 TGU EMOM for 16 minutes
C. "Grace"
30 Clean & Jerks for time
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Monday February 23, 2015
The 2015 CrossFit Games Open starts this Thursday!! There is a scaled division as well as RX so there are NO excuses not to register and take part this year!
To register, follow the link below and make sure to add yourself to the CrossFit O-Town team and affiliate.
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
WOD
A. Weighted Chin-Up (palms facing you)
3-3-3-3-3-3 (static)
B. 2 sets Max Reps Chin-up
C. 20 Minute AMRAP
50 Double-Unders
40 Sit-Ups
30 Push-Ups
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Friday February 20, 2015
WOD
A. Back Squat 1-1-1 Max Out!!!
B. For Time:
18-15-12-9-6-3
Deadlift 75/110kg
Ring Dip
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Thursday February 19, 2015
WOD
A. Gymnastics
B. 20 Minute AMRAP
5 Power Snatch 35/50kg
10 Front Squats 35/50
10 T2B
20 Push-Ups
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Wednesday February 18, 2015
WOD
A. Snatch 1-1-1
B. 5 Rounds For Reps:
2 Minute AMRAP
8 Hang Clean & Jerk 35/50kg
6 Pull-Ups/C2B
4 Burpees
2 Minute Rest
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Tuesday February 17, 2015
COME CHECK OUT THE KETTLEBELL CLASS TONIGHT!!!
WOD
A. Strict Press 1-1-1
B. Push Press (weight from A) 3xMax reps
C. 5 Minutes Double Under
D. For Time:
40-30-20-10
Box Jump 20/24"
KBS 1/1.5p
Sit-Up
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