All posts in WOD

07212017

In WOD by CrossFit Admin / July 20, 2017 / 0 Comments

 

CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM @ RED DOOR WINE (TEXT JESS WITH QUESTIONS: 816.695.6764)

FS/BS 4X7/13 @ 60% FS TRAINING MAX

10 MIN AMRAP

30 DOUBLE UNDERS
15 POWER SNATCHES 75/55

07202017

In WOD by CrossFit Admin / July 19, 2017 / 0 Comments

 

CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM @ RED DOOR WINE (TEXT JESS WITH QUESTIONS: 816.695.6764)

SUPER SET
1A) STRICT PRESS 5X5
1B) SEATED DB PRESSES 5 SETS ME

SUPER SET
2A) RDL 5X5
2B) HIP EXTENSIONS 5X20

4 ROUNDS

3 MIN ON, 1 MIN OFF

ME ROW/ASSAULT BIKE FOR CALORIES

 

07192017

In WOD by CrossFit Admin / July 18, 2017 / 0 Comments

 

CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM @ RED DOOR WINE (TEXT JESS WITH QUESTIONS: 816.695.6764)

CLEAN FROM TOP OF KNEE + JERK EVERY 90 SECONDS (2+1)3 @ 75% (2+1)2 @ 80% (1+1)3; INCREASE EACH SET

15 MIN AMRAP

30 WALL BALLS 20/14
20 KB SWINGS 53/35
10 POWER CLEANS 135/95

07182017

In WOD by CrossFit Admin / July 17, 2017 / 0 Comments

 

CFLS GIRLS HAPPY HOUR JULY 27TH@ 5 PM @ RED DOOR WINE (TEXT JESS WITH QUESTIONS: 816.695.6764)

FS/BS
4 SETS OF 7/13 @ 65% OF FS TRAINING MAX
**YOU’LL DO 7 FS, RACK THE BAR, IMMEDIATELY PUT IN ON YOUR BACK AND DO 13 BS. REST AS NEEDED BETWEEN SETS

21-15-9

DEADLIFT 225/155
RING DIPS

07172017

In WOD by CrossFit Admin / July 16, 2017 / 0 Comments

 

CFLS GIRLS HAPPY HOUR THURSDAY, JULY 27TH @ 5 PM @ RED DOOR WINE

SNATCH FROM TOP OF KNEE EVERY 90 SECONDS
4X2@80%
4X1@INCREASE EACH SET

3 ROUNDS

10 PUSH PRESSES 135/95
15 PULL UPS
400 M RUN

07142017

In WOD by CrossFit Admin / July 13, 2017 / 0 Comments

 

BEAR COMPLEX

5 ROUNDS OF 7 REPS OF:

1 CLEAN
1 FS
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS

07132017

In WOD by CrossFit Admin / July 12, 2017 / 0 Comments

 
A) DBL DB BENT OVER ROW 4X8 2/ 2 SECOND PAUSE
B) STANDING STRICT PRESS 4X8(ACROSS)
C) LU RAISES 4X20
D) DB FLOOR PRESS 4XME
7 ROUNDS

10 PULL UPS
10 WALL BALLS

07122017

In WOD by CrossFit Admin / July 11, 2017 / 0 Comments

 

CLEAN FROM TOP OF KNEE + JERK EVERY 90 SECONDS
(2+1)X3 @ 70%
(2+1)X3 @ 75%
(1+1)X3 @ 80%

5 ROUNDS

1 MIN ME WALL WALKS
1 MIN ME KB SWINGS (RUSSIAN)
1 MIN ME DOUBLE UNDERS
1 MIN REST

07112017

In WOD by CrossFit Admin / July 10, 2017 / 0 Comments

 

BS HEAVY SINGLE

3 ROUNDS
3 MIN ON, 1 MIN OFF FOR AMRAP

12 RING DIPS
10 BURPEES
8 BOX JUMPS

07102017

In WOD by CrossFit Admin / July 9, 2017 / 0 Comments

 

SNATCH FROM THE TOP OF THE KNEE EVERY 90 SECONDS;
4X2@75%, 3X2@80%, 3X1@85%

4 ROUNDS

200 M RUN
8 CLUSTERS 135/95
16 TOES TO BAR