Wednesday June 21, 2017 Focus: 1 Min Max Effort: Assault Bike or Ski Erg . Workout Of the Day: 21-18-15-12-9-6-3 Kettle bell Swings 24/16 – SAA 20/12 Step up or Box Jumps 24/20 Pull ups . Seated 21-18-15-12-9-6-3 Kettle bell Swings 16/12 Slam Balls 20/10 Pull ups .
The following Have Qualified for the WheelWOD Championships in Collingwood Ontario Canada! FOR THE OTHERS THAT DID NOT.. WHAT A INCREDIBLE HARD FAUGHT BATTLE! WE HOPE TO SEE YOU IN MIAMI WODAPALOOZA QUALIFIERS AND THE WOUNDED WARRIOR GAMES Standing Mens Upper: Casey Acree – Open Winner crossfit enhance Logan Aldridge Crossfit Exchange James […]
Submission Deadline Reminder the scores for the regional workouts are due tonight at 11pm EST . If you think you are going to land in the top 5 of your division then you can start making some plans for travel to Canada! We are still working on finding a discount for accommodations. We are in […]
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 […]
Strength: Snatch 5×5 55%-60%-65%-70%-75% . WOD: 3RDs (3min rest between rounds) 0:00-2:00 300m ski ME Battle Ropes 2:00-3:00 Seated Sh. press #35 DB 3:00-4:00 Pull-ups 4:00-5:00 DB hang Cleans 35# Slam ropes at same time and score reps per round. Zack Ruhl sent us this one and scored the following Rd1: 145 Rd2: 125 Rd3: […]
IT’s FRANNNN!!!!!! This wod keeps me up at night when it shows it ugly face. STRENGTH: 10 Min EMOM 2 Hang Snatch Pull 1 Hang Power Snatch . WOD: FRAN Thats right… its FRAN!!!!!!!!!! 21-15-9 (10 Min Cap) Sh.Press 75/55 Pull Up . CASHOUT: Banded Tricep Ext 3×20 Have fun Goal should be sub 5 […]
ALL MOVEMENTS FOR THE OPEN WILL HAVE BEEN COVERED HERE AT WHEELWOD IN OUR DAILY WORKOUTS. SO DO YOUR WHEELWOD’S ! STRENGTH: “BRIGADE” 5 MIN EMOM 3 STRICT PULL UPS REST 5 MINS 5 MIN EMOM KIPPING PULL UPS . WOD: 10 RFT 1 ROPE CLIMB 3 STRICT DB PRESS @ 45/25 5 RING […]