Monthly Archives: Aug 2019

CrossFit WOD, August 31, 2019

Saturday, August 31st Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP – In Teams of 2 10 Cals on Rower 10 Burpees over the Erg 10 Russian KB Swings 10 Med Ball Slams Partners alternate rounds. One partner holds a plank while the...

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CrossFit WOD, August 30, 2019

Friday, August 30th Weightlifting Push Jerk (Every 2 minutes, for 10 min: Push Jerk x 3 reps) Start at a moderate weight and work up to a heavy, but not sketchy, set of 3. This is not the time to fail the first rep! Take a second stab at same...

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CrossFit WOD, August 29, 2019

Thursday, August 29th Weightlifting Farmer Carry (Weight) A) Every 2 1/2 minutes, for 5 sets: 30 Seconds farmer carry Use the first 3 sets as warmup sets. Then perform the last two sets heavy.  The goal is to progress toward 3/4 body weight...

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Thursday, August 29th

A) Every 2 1/2 minutes, for 5 sets:30 Seconds farmer carry Use the first 3 sets as warmup sets. Then perform the last two sets heavy.  The goal is to progress toward 3/4 body weight in each arm for 30 seconds. B) On the minute, for 16 minute:1)...

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Wednesday, August 29th

A) Every 2 1/2 minutes, for 5 sets:Back Squat x 1 rep Work up to a new 1RM or something *really* heavy today!  Warming up with 2 sets of 5 reps at a moderate load and 2 sets of 3 reps at a heavier load. Start doing singles at a weight where you...

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CrossFit WOD, August 28, 2019

Wednesday, August 28th Weightlifting Back Squat (Weight) Every 2 1/2 minutes, for 5 sets: 1 rep Work up to a new 1RM or something *really* heavy today!  Warming up with 2 sets of 5 reps at a moderate load and 2 sets of 3 reps at a heavier...

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Tuesday, August 27th

A) On the minute, for 15 minutes: Rounds 1-5  High hang squat snatch x 3 reps Rounds 6-10  Hang squat snatch x2 reps Rounds 11-15  Squat snatch x 1 rep  Build from light-to-heavy over the total course of 15 minutes. Repetitions are 1-3. Lower...

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Monday, August 26th

  A) On the minute, for 8 minutes (4 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip). Use stationary bars or one foot on the floor as needed. Odd – 3 tall box jumps (work up as high as...

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