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WOD

14
Apr

Thursday – April 18, 2019

5 RFT
5 Strict HSPU
10 Strict pull-ups
100 ft Walking lunge
20 Ab-mat sit-ups

Via CrossFit TILT

WOD Guidance: Choose version of movements that you can complete strict. No kipping allowed even when scaling. Choose a version of HSPU (Box, strict DB press, etc.) and for pull-ups choose a band that challenges you in the later rounds.

14
Apr

Wednesday – April 17, 2019

Strength/Technique: 7 Min EMOM of the following complex 2 clean pulls + 1 Squat clean + 2 Push press.

10 Min AMRAP
10 Hang Cluster 95/65
150m Sprint

WOD Guidance: The hang cluster (Hang squat clean into a thruster) should be a weight you can move through first set unbroken and when fatigued no more than 3 sets per round. Ramp up the intensity in the short workout and feel the results!

14
Apr

Tuesday – April 16, 2019

Strength/Technique: 6 Min EMOM of 1 Snatch Grip Deadlift + 1 Hang Snatch + 2 Overhead Squats

5 RFT
5 Overhead Squat 135/95
50 Double unders

  • 7 min Time cap

WOD Guidance: Use the skills you learned in yesterday’s snatch day for today’s EMOM> The overhead squat weight for this WOD should be moderately heavy where you can do 5 reps unbroken when fresh.

14
Apr

Monday – April 15, 2019

Snatch
1-1-1-1-1

WOD Guidance: Build up to heavy single and that will be first rep. Rest as needed between sets. The Snatch is a complex Olympic lift that requires a lot of practice and skill. Don’t focus on weight, avoid the press-out and just get better!

11
Apr

Friday – April 12, 2019

Overhead Squat
5-4-3-2-1

Finisher: Tabata Hollow rocks

WOD Guidance: Build up to heavy set of 5 and add weight as you build towards heavy single. Newer athletes focus on technique and not weight.

11
Apr

Thursday – April 11, 2019

“Filthy Fifty”
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

WOD Guidance: Classic CrossFit chipper benchmark workout. This is a good test of your fitness. Workout needs to be done top to bottom and movements should be light and fast. For newer athletes scale to 30 or 25 reps of each movement.

11
Apr

Wednesday – April 10, 2019

20 Min AMRAP
400m Run
10 T2B
5 Clean & Jerk 185/135

WOD Guidance: Clean and Jerk weight should be on the heavier side and should be challenging. Slow down and focus on technique through these reps and ramp up the intensity on the runs and T2B.