Category: Sport

WOD: 1) “Fight Gone Bad”- 3 rounds for total Reps:1 minute Wall Ball 20/141 minute Sumo Deadlift High-pull 75/531 minute Box Jumps 20/181 minute Push Press 75/531 minute Row for Calories1 minute Rest Given that this is a Benchmark workout and has a leader board we will be paying extra close attention to making sure you guys are completing clean reps. If you want your name/score on the leader board make sure you reps are clean. For the Box Jumps you will need to use a “Games” standard, which will be standing up on top of the box. Standards for the other movements should be self explanatory. Old video of Glassman talking about FGB…for those who haven’t done it before don’t miss out, it’s an awesome workout 🙂 Extra Work: 2) Sled Drag: 400m Heavier than last time. This should be done West Side…

WOD: 1) Hatch Cycle – Week 8 – Day 2:Back Squat: 2×5 @ 65%, 3×5 @ 70% Front Squat: 4×5 @ 60% Warm-up appropriately to you working weight, upon starting rest no more than 90 seconds between sets including your transition from Back Squats to Front Squats.2) 12 minute AMRAP:200m RunMax Kettlebell Swings 70/53 Your Kettlebell Swings end when the bell stops swinging, whether that means you drop the bell, or you get out of sync and stop, that is the end of your set. Score of this workout is total swings. I encourage you all when doing this workout to keep asking yourself if you can do one more swing, this workout is all about mental fortitude.Extra Work: 3) Atlas Stones: 10-15 minutes Practice Spend this time working with the Atlas Stones and finding the heaviest stone you can lift. If you’ve got…

WOD: 1) Touch and Go Power Snatch: 5-5-5-5-5 Warm-up as needed then 5 heavy work sets. All 5 sets should be within 80% of whatever your heaviest working set for the day is. There should be no stopping on the floor, and ideally little pause or stop at the top and/or hang position. In addition focus on not dropping out wide, but maintaining the same stance you would Squat Snatch in. Rest 2-3 minutes between sets. What we are looking for, just 5 Snatches, not 3 2) 3 rounds AQAP:100 Double-under – Buy-in200m Run w/Slam Ball 40/3010/side Dumbbell Split Snatch 50/35 The Double-unders are a one time only to start the workout.You can carry the Slam Ball anyway you’d like. If at any point during the run the Slam Ball makes contact with the ground it is a 10 Burpee Penalty. For the Split Snatch…

WOD: 1) Bench Press: 5 sets of Max Reps at Bodyweight You must be able to do at least 5 reps at your Bodyweight. If you can’t scale down accordingly. If you can do more than 20 reps at your bodyweight scale up. Rest 3 minutes between sets.2) “Nasty Girls”- 3 rounds AQAP:50 Air Squats7 Muscle-ups10 Hang Power Cleans 135/95 Sub for Muscle-ups is 14 reps each of a bodyweight pulling motion and a pressing motion. Some of the original CrossFit ladies, and one of the original videos that has gotten many hooked on CrossFit…yeah strict Muscle-ups Extra Work: 3) AQAP: 150 Abmat Sit-ups 150 Abmat Sit-ups as quick as you can. Make sure you’re feet stay butterflied and there is no anchoring of the feet. For results post Weight and Reps for each set of Bench Press along with time to complete Met-con along…

WOD: 1) Touch and Go Power Clean and Push Jerk: 5-5-5-5-5 Warm-up appropriately then work through 5 Heavy sets of touch and go Power Clean and Push Jerk. There should not be extended pauses in any position. Check the below video for what we are looking for. Thing about how you’d like to do something in a Met-con. Go as heavy as possible. Rest 2-3 minutes between sets. A good example here 2) 5 rounds AQAP: 9 Deadlifts 275/185 11 Burpee Lateral Bar Hops 1 Rope Climb 20ft Extra Work: 3) Kettlebell Turkish Get-up: 3 sets of 3 reps/side Work as heavy as possible on these. They don’t need to be fast. Alternate sides every rep. One set is a total of 6 reps. Rest 90 seconds between sets. For results post weight of each set of Touch and Go Power Clean and Push Jerk,…