Strength: Deadlift 15 min continuous clock. Record only the last set of max reps Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ *NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max. WOD: For Time: 30...Read More
WOD: 10 MIN EMOM Every min perform 2 power cleans and push jerks at 85% of 1rm REST 5 Mins… 11 MIN AMRAP 1 Power Clean (155/105/55) 30 Double Unders or 30 singles 2 Power Cleans (155/105/85) 30 Double Unders 3 Power Cleans (155/105/85) 30 Double Unders … Add 1 Power Clean Per Round * Your...Read More
Strength: Back Squat 15 min continuous clock. Record only the last set of max reps. Based off of 90% 1rm (training max). Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: 3 Rounds: 25 Air Squats 500m Row 25 Front Squats (115/95/65)Read More
Strength: Strict Press 15:00 min to work to a 1rm The suggested rep scheme is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101% WOD: For Time: 21-18-15-12-9-6-3 reps Push Press (95/65/55) Bar Facing BurpeesRead More
WOD: “Test 3” (taken from the CrossFit quarterfinals) For Time: 120 Wallballs 20/14/10 120 Cal Row *No time cap Cashout: time permitting, coach choiceRead More
Strength: Deadlift 20:00 min to work to a 1rm The suggested rep scheme is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% WOD: 5 MIN AMRAP Buy in: 20/15/10 Cal Bike and 15 Box Jumps 24/20/16 then… Max Deadlifts with time remaining 185/135/105 Rest 2 mins...Read More
Strength: Back Squat 20:00 min to work to a 1rm The suggested rep scheme is… 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at 101% WOD: 10 MIN AMRAP 10 TTB 10 Back Squats (95/65/55) *clean weight then put on backRead More
