Home » 2016 » July

WheelWOD of July 29/16

Today’s WheelWOD is as follows: Finishing off the week with a Bang! This will be a merciless workout.   FOCUS:  SH.PRESS 5@50% 3@60% 2@70% 1@75% AMRAP@80%. . WOD: 3 MIN AMRAP 3 CLEAN 95/65 3 SH.PRESS 95/65 3 BEHIND HEAD SH. PRESS 95 65 rest 3 mins 3 MIN AMRAP RING DIPS rest 3 mins […]

WheelWOD of July 28/16

Today’s WheelWOD is as follows: For Time: Hero WOD “Jerry” 1 Mile Run 2km Row 1 Mile Run . CASH OUT: mobility 30 minutes minimum  

WheelWOD of July 27/16

WheelWOD today is as follows   CARDIO: Monostrucural (Row, Ski, Wheel or Bike) as 10 x :20 hard/:40 easy STRENGTH: 20min Advanced Ping Pong (perform as A,B,C,D, 1 min rest, A, B, C, D, 1 min rest, etc.) A: 5 Dumbbell Bench or Floor Press @ 75-85% of 1 RM B: 5-10 chin ups C: […]

WheelWOD of July 26/16

Adapted from XPTlife.com Warm up: 200m wheel easy 10 push ups 20 PVC pass Thrus 200m wheel increased pace . Strength: 15 minutes to find a heavy double floor press Rest 5 minutes . Workout – Primal Buy in 15 Tire Flips 4rds 400m 5 assents of 10ft rope climbs Buy out: 15 tire flips […]

WheelWOD of July 25/16

It’s a pressing kind of day Strength: Bench Press 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1X1 @ 75% 1XAMRAP @ 80% . WOD: 75 Bench Press Rx 155/75 Rx+ 205/105 **Every time you rack, you must do 20 DB Bicep curls 35/20 . Cash Out: 15 Cal Ski Rest 1 min 10 […]

WheelWOD of July 20/16

Todays WheelWOD comes from Crossfit Linchpin WOD: 3 Min Amrap From a Rack 1 Sh Press 115/65 3 Behind Head Sh. Press rest 3 minutes 3 Min Amrap  Ring Dips rest 3 minutes 3 Min Amrap  Push-Ups     CASH OUT: 1 Mile Wheel   Enjoy Stouty

Strength day

Sh. Press 3×4 @85% . Clean Pull off boxes (Pull to chin) 5×2 @90% 95% 100% 105% 110% . Clean  15 minutes Work to a heavy single  . 1000m row easy pace Enjoy Stouty

WheelWOD of July 18/16

Strength  Bench 5×8 65% of 1RM . WOD  The 25’s (25 min cap) 4 rds 25 cal ski/row ( swap each round) 25 slam balls 25 DB Santch 35/20 Enjoy Stouty

WheelWOD of July 15/16

For Time 1 mile Wheel Rest 3 min 30 pull ups – strict 30 push ups 30 ring dips 30 push ups 30 kip pull ups Rest 1 min 1 mile wheel Stouty’s time  24:50