Strength/Skill: GHD Sit-up practice technique and max height or weight wall ball shot “Karen” For Time 150 Wall Balls WOD Guidance: My legs!!!! Break this into manageable sets. Try not to do one huge set as your legs will struggle to recover. Choose height and weight that allows you to do maintain larger sets.Read More
Helen 3 RFT 400m Run 21 Kb Swings 53/35 12 pull-ups 14 Min Time cap WOD Guidance: Classic CrossFit benchmark to test your fitness. This WOD should take no more than 14 Minutes. If your 400m run is over 2:30 I would recommend running a shorter distance. The KB swing weight should not feel heavy...Read More
Strength/Technique: 6 Min EMOM of 4 Hang Power Cleans 21-15-9 Row for cals Hang Power Clean 115/85 6 Min Time cap WOD Guidance: My Grip! My Grip! This sprint should be done at max effort. Your grip from pulling during the row and gripping the bar during the hang is going to burn. Choose hang...Read More
With a 30 Min Running Clock Perform 1 strict press every 2 min 1-1-1-1-1 Perform 1 Push press every 2 min 1-1-1-1-1 Perform 1 Jerk every 2 min 1-1-1-1-1 Finisher: Max Handstand hold WOD Guidance: Warm up to heavy strict press before coach starts the clock. This is a good test to show you the...Read More
20 Min AMRAP 5 HSPU 10 Ring Dips 25 Unbroken Double Unders WOD Guidance: What!!! Back to Back 20 min AMRAPS!!!!! Another long workout to find that steady pace. If you cannot do HSPU use a scale or do hand release push-ups instead. If you trip up on double unders you must start over at...Read More
CFG Open 16.1 20 Min AMRAP 25 ft OH walking lunge 95/65 8 Burpees 25 ft OH walking lunge 8 C2B Pull-ups WOD Guidance: This open WOD is about pacing since 20 minutes is a long time. Have a plan to tackle this with a nice steady pace. Floor will be marked in 5 foot...Read More
15 Min AMREP 4 Alt Dumbbell Power Snatches 50/35 4 Wall Balls 20/14 6 Alt Dumbbell Power Snatches 6 Wall Balls 8 Alt Dumbbell Power Snatches 8 Wall Balls —-Continue adding 2 reps per round until 15 minutes I sup WOD Guidance: PACE YOURSELF! This ladder style WOD will catch up to quick if you...Read More
800m Run 100 Double Unders 50 Cals on rower 10 Min Time cap WOD Guidance: This short workout should b a maximum effort from start to finish. Very few if any will get through this WOD within timecap. If you do not have double unders this is not the WOD to practice on. Choose singles...Read More
