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WHEELWOD .. INVASION OF THE BARBELL SNATCHES

Today’s WheelWOD.. “Invasion of the Barbell Snatches” Focus: Power Snatch 3-3-3-3 ( T&G) Build to a heavy set of 3 . Workout Of the Day: “Invasion of the Barbell Snatches” STANDING 10 RFT – 20 Min cap  4 HSPU 8 Burpees 12 KB swings 24/16 2 power Snatches 135/95 Power snatch increase by 2 until […]

WheelWOD of May 2/17

Today’s WheelWOD is… “AMANDA” a CrossFit.com Benchmark 9-7-5 Squat Snatch 135/95 Muscle Up STANDING Rx (Scaled) 9-7-5 MU 0r 1 rep = (1 Pull Up & 1 dip) Squat snatch 115/75 – Lower Power snatch 135/95 (Power snatch 75/55) SAA – Squat Snatch @ 65% of Wieghts . SEATED Rx (Scaled)  9 MU (12Muscle Up Transitions) […]

We Wheelie Love you- WheelWOD Feb 14/17

Happy Valentines Day As a Valentine to you, we are issuing this challenge Courtesy of Coach Steph “The Hammer” Hammerman. This is #WheelLOVE Valentine Challenge a.k.a Wall Balls from Hell Seated Rx (Scaled) 25 Min Cap 40 WB  10lb @ 9ft/7ft ( 7ft/6ft) 50m Wheel 30 WB 14lb @ 9ft/7ft ( 7ft/6ft) 50m Wheel 20 […]

WheelWOD Dumbbell Challenge Feb 6/17

2017 Open Dumbbell Challenge After Castro released the db warning this past week we thought it only fitting that we issue a little challenge to get you guys thinking and moving with the DB’s Regular WheelWOD followers will recognize that we use Db’s/Kb’s once a week as we are firm believers that it builds stability […]

WheelWOD Movement standards for the Open 2017

Trying to decide what division to register in? WheelWOD OPEN/Championships Standards Seated Rx Weights & Movements Cleans, snatch & Presses 95/45 Battle Ropes DB Movements 35/20 KB swings 16kg/12kg KB Dead Lifts 32kg/20kg Floor to Box 20/16 Pull Ups / C2B – full hang feet on floor Ring Muscle up from seated on floor – […]

WheelWOD of December 19/16

Today’s WheelWOD is.. FOR TIME: 3rds 8 pullups 4 KB Swings 8 DB Thrusters / Sh. Press 40 Double unders / Battle ropes then REST 2 MIN then 2rds 10 Burpee Box jumps / Plate hops 10 Wall Balls 8 T2B / Slam Balls   Movement Standards and Weights Seated Rx (Scaled) FOR TIME: 3rds […]

WheelWOD of December 17/16

Today’s WheelWOD is a Mash up.. Clock starts at 0:00 and runs continuously until 35:00  PART A: 0:00 – 10:00 3RFT 21 Wall Balls 15 Snatch 9 Pull ups 18 Wall Balls 12 Snatch 6 Pull ups 15 Wall balls 9 Snatch 3 Pull ups   10:00 – 15:00 REST PART B: 15:00 – 25:00 […]

WheelWOD of November 16/16

Today’s WheelWOD is… This one came to us from Jed Snelson – first time submitter long time follower 🙂    This is a dirty Chipper: Jed’s Time 41:20 to beat 50 Wall balls 50 Battle Ropes (2-4-1) 40 Floor to box 40 Chair raises 30 C2B 30 Burpees 20 Power Cleans 20 Sh.Press 10 Snatch […]