Archives

167K total at the Flowery Branch USAW meet The ladies of CFJC had fun getting muddy at the Spartan Race

Deadlift: 5-3-3-1-1-1 “Self-Destruct” Military sit-up Squat Burpee Deadlift (225/175 lb) Start with one rep of each, for each subsequent round increase your number of reps of each exercise by 1. [...]

Skill practice – Medicine ball cleans, med ball clean to wall ball combo 15 min Partner AMRAP One partner performs med ball clean to wall ball combos while the other partner rows 250m (or [...]

Skill Review – One handed push-up and progression Then, as many rounds as possible in 25 minutes of: 5 Chin ups (NO KIP) 10/10 Step-ups onto box with plate locked overhead (45/25#) 10 Push [...]

Skill Review – Cleans CrossFit Games Open 11.5 WOD As many rounds as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to bar 15 Wall Balls (20 to 10′ target/14lb to [...]

Skill: Rowing instruction/practice Then, five rounds for time of: 100m Sprint 15 Push-ups 20 Sit-ups 100m Sprint 15 Back extensions 20 Squats Finisher: L-sits – 30 second holds, 3x  

30 minutes of rowing instruction. Then, AMRAP 25 minutes of: 10 Box jumps (24″) 25m Shuttle runs with balls, 10 squats on each end 20/20 Sledgehammers Agility ladder and 12″ hurtles [...]

“Collin” This WOD is named for Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, who was assigned to a Navy SEAL team based out of Little Creek, VA. [...]

Skill: Kettlebell cleans Then, three rounds for time of: 5 Box jumps – 24/20’ box 10 Burpees Lunge 20m with plate overhead (45/25lb) 15 Mountain climbers 20 Squats 30 Abmat sit ups Lunge 20m with [...]

Skill: Deadlift, working up to rx weight for the timed portion of the WOD Then, for time, three rounds of decreasing reps – 21-15-9 – of: Deadlifts (185/135lbs) Kettlebell swings [...]