ROOKIE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 10 Double Unders 10 Overhead Squats INTERMEDIATE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 30 Double Unders 10 Overhead Squats 40/25kg (Session Goal: A. Vert Pull, test B. 5 Rounds or more) [...]
ROOKIE A. Shoulder Press 5-5-3-3-3-1-1-1-1 B. 10 Rounds for time: 3 Clean and Jerk 3 Chest to Bar Pull Ups 3 Ring Dips 200m Run INTERMEDIATE A. Shoulder Press 1RM B. 10 Rounds for time: 3 Clean and Jerk 60/40kg 200m Run 1 Muscle Up (Session Goal: A. Test, Vert [...]
Today marks the end of our Look Good Naked programming! We hope you enjoyed it. Tomorrow we return to regular CrossFit training… ROOKIE A. FGB Style for 3 Rounds 1min Double Unders 1min DB Snatch 1min Rest 1min SDLHP 1min Push Ups 1min Rest 1min Sit Ups 1min KB Swings 1min Rest 1min [...]
ROOKIE A. 3 Rounds not for time: 20s L-Sit 20s T-Plank Left 20s T-Plank Right 20s Hollow Hold B. 5 Rounds for time: 400m Run 10 Back Squats 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 20s L-Sit 20s T-Plank Left 20s T-Plank Right 20s Hollow Hold B. [...]
ROOKIE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping Squats (35X0) 5 Kipping Pull Ups B. AMRAP 20min: 10 Deadlifts 250m Row 10 Supine Ring Rows INTERMEDIATE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping Squats (35X0) 5 Butterfly Pull Ups B. AMRAP 20min: [...]
ROOKIE A. Alternating EMOM for 12 min: 1. 50 Speed Steps 2. 10 Elbow Push Ups 3. 50 Speed Steps 4. 10 Wide Push Ups B. AMRAP 20min: 10 Strict Knees to Elbows 200m Run 10 Strict Pike Push Ups INTERMEDIATE A. Alternating EMOM for 12 min: 1. 50 Speed [...]
Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. 3 Rounds not for time: 10 Side Bends (each side) 30s Side Plank (each side - only one [...]
Today is the Swiss Team CHallenge. Athlete registration starts at 08:30, and the first heat will start at 09:00. Athletes and judges, please review the WOD standards before the event. Spectators are welcome and encouraged to come by to say hello and cheer! The leaderboard can be found here: http://swisschallenge2016.wodcast.com More information about the STC [...]
ROOKIE A. CFG Open 14.1 AMRAP 10min: 30 Double Unders 17 Power Snatch 75lb INTERMEDIATE A1. Shoulder Press (DB or KB not BB) 12-10-10-8 No rest A2. Bent over row (DB or KB) 12-10-10-8 No Rest A3. Front Squat (Double KB) 12-10-10-8 Rest 1min B. CFG Open 14.1 AMRAP 10min: [...]
ROOKIE A. Alternating EMOM for 6 rounds (42min) 1. 5 Clean and Jerks 2. 10 Overhead squats 3. 10 Burpees 4. 20 Sit ups 5. 20 Kettlebell swings (russian) 6. 40 Mountain climbers 7. Rest INTERMEDIATE A. Alternating EMOM for 6 rounds (42min) 1. 5 Clean and Jerks 60/40kg 2. [...]