WOD Tuesday, 02 October 2018 00:29

Tuesday 10/2/18

For time 

100 power cleans 135/95

*every 3:00 including 0:00 run 200m

*21 minute time cap*

Accessory work 

3 sets 

KB Front rack carry 53/35

Farmers carry 70/53


WOD Sunday, 30 September 2018 20:54

Monday 10/1/18

 

Every 6:00 for 5 sets complete 

20/16 cal row 

50 double unders 

10 KB or DB thrusters 

5 strict chest to bar pull-ups 

 

Men - 40-53lbs 

Women - 20-35lbs 

 

Midline/Core conditioning 

3 sets 

10 side plank rotations (each side)

10 KB chops (each side)

50 plank toe touch


WOD Friday, 28 September 2018 00:00

Friday 9/28/18

Hang squat clean 

2-2-2-2-2

Build each set

*10-20 hollow rocks between each set 

AMRAP 18 min 

21/18 cal row 

15 hang squat cleans 95/65

9 chest to bar pull-ups


WOD Thursday, 27 September 2018 00:00

Thursday 9/27/18

Active Recovery 

Not for time 

800m run 

1k row 

800m run 

15 minutes of stretching and mobilizing


WOD Wednesday, 26 September 2018 17:56

Wednesday 9/26/18

AMRAP 10 min 

2-4-6-8-10-12.....

KB swings 53/35

Burpees 

Midline/ Core Conditioning 

3 sets 

10-20 Good mornings 

:10 - :30 L-sit 

:30 - 1:00 KB front rack hold


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo