WOD

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Hang Muscle Snatch 5 Behind the Neck Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight) Workout Metcon (Time) FOR TIME 20-16-12 Squat Snatch 95/65 Burpee Over BB 400m Run (Score is Time)
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/ski/row 2 ROUNDS 10 Jumping Lunges 10 Banded Pull Aparts 10 Over and Backs with Band Into… 2 ROUNDS* 5 Hang Power Snatch 5 Slow OHS 10 Scap Push-Ups 10 V ups Weightlifting Snatch Complex Every 1:30 X 8 Rds 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Workout Metcon (AMRAP – Rounds) Every 3:00 X 6 Sets* 10 Jerks 115/75 10 Toes to Bar 10 Hang Power Cleans 115/75 10 Handstand Push UPs or Hand release Push Ups *Add 1 rep every round (10 – 11- 12- 13 …) If you cannot finish a round in 3 min, start back at 10’s (Score is Round You made it to)
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single + Double :20 Double Under Practice* Into… 2 ROUNDS 10 BB Good Morning 20 Shoulder Taps 5/5 SA DB Bent Over Row *Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles. Strength Metcon (Weight) E2MOM x 14 MINUTES 5 TNG Deadlifts Immediately into… :30 Max Double Unders *Build from Moderate to Heavy. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 6 Deadlifts (315/225)|(225/155) 12 Renegade Row (35/20)|(20/10) 72 Double Unders (Score is Time)
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 3 Rounds for Quality 250m Row 5 Up-downs 10 Alt. Step-ups (24/20) 10 Bird Dog Workout “Rock” (3 Rounds for distance) Hero WOD: “Rock” Three 5-minute AMRAPs in 17 minutes AMRAP in 5 minutes 10 Power Cleans (135/95) 12 Burpees 14 Box Jumps (24/20) 20 Sit-Ups Max distance Row Rest 1 minute after each AMRAP Wear a vest (20/14) For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max distance (meters) and then rest 1 minute. Score for each round is the meters rowed. Score for the workout is the total distance rowed, cumulatively in all three AMRAPs.Background: Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural...
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BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10 Calorie Cardio 10 V Ups 10 Jump Squats 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold Workout Metcon (Time) IN TEAMS OF 2… FOR TIME (CAP 25 MIN)* 100/80 Cal Row * Other Partner Holds KB Overhead 100 KB Swings (53/35)|(35/26) * Other Partner Holds Wall Sit 100 Box Jump Overs (24/20) *Other Partner Holds Plank *P1 works while P2 does HOLD, split work as needed. (Score is Time)
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