Home » 2015 » December (Page 2)

WHEELWOD OF DECEMBER 17TH

LOOKING FOR A METCON??? HOW ABOUT 3 WRAPPED UP IN A MASH? THATS RIGHT A NOTHER MONSTER MASH FROM CROSSFIT LINCHPIN   MONSTER MASH FOR TIME: 21 CLEAN & PRESS @70% 1RM 15 CLEAN & PRESS @80% 1RM 9 CLEAN & PRESS @ 90% 1RM REST 5 MIN 3RFT 400M SKI ERG 30 PULL UPS […]

WHEELWOD OF DECEMBER 15TH

STRENGTH: ROW 4 x 500m Rest 1:1 . WOD: 2RFT – 10 min cap 25 SH.PRESS 75/55 100 BATTLE ROPES . CASHOUT: 2 MIN PLANK HOLD   ENJOY STOUTY

WHEELWOD OF DECEMBER 10TH 2015

DELOAD WEEK DAY 4 1000M SKI ERG THEN STRENGTH: CLEAN & JERK RACHET 15 MIN EMOM 1 C & J START AT 55% (if you make the lift up 5 lbs, if miss down 15lbs) . WOD: “CRINGER” FOR TIME: 5RFT 3 SH. PRESS RX 125/95 6  UP AND OVER SAND BAG 9 HAND RELEASE PUSH […]

WHEELWOD OF DECEMBER 9TH 2015

DELOAD WEEK DAY 3 STRENGTH: BENCH PRESS 3X5 40%-50%-60% . WOD: “MAN-E-FACES” 20 MIN EMOM MIN 1: CAL SKI 9 MIN 2: 20 U-TURNS . CASHOUT: 30 GOOD MORNINGS . LOOK AT THIS VIDEO FOR U-TURNS: U-TURNS VIDEO

WHEELWOD OF DECEMBER 8TH 2015

DELOAD WEEK STRENGTH: SNATCH RACHET 15 MIN EMOM 1 SNATCH START AT 55% (if you make the lift up 5 lbs, if miss down 15lbs) . STRENGTH & GYMNASTICS WORK: NO CLOCK NO CHAIR 3X30 PLANK HOLD 1-2-3-4-5 PLYO PUSH UP ONTO PLATE 10X1 CHIN UP NEGATIVE 2X25m WHEEL BARROW WALK OR CRAWL . CASHOUT: CROSSOVER […]

WHEELWOD OF DECEMBER 7TH

WE ARE LOADING TO CROSSFIT TOTAL THIS IS DELOAD WEEK STRENGTH KB DEAD LIFT 40%-50%-60% . WOD: “MONSTER MASH” FOR TIME: IF YOU HAVE A PARTNER DOUBLE THE REPS 50 SH.PRESS 75/45 40 SLAM BALLS 30 PULL UPS AND DIPS 2KM ROW 1 MILE WHEEL REST 5 MINS FOR TIME: IF YOU HAVE A PARTNER […]

WHEELWOD OF DECEMBER 3RD 2015

BENCHMARKS ON FRIDAY ARE JUST… BADASS   STRENGTH: SH PRESS 5-3-1 75%-85%-95% . WOD: BENCHMARK LYNNE 20 MIN CAP 5 ROUNDS FOR REPS MAX EFFORT BENCH (BODY WEIGHT) MAX EFFORT PULL UPS . CASHOUT: 1000M ROW