Happy Birthday Peter Karavanich!
CrossFit WOD
3 RFT:
5 Power Snatch (115/80)
10 Overhead Squats (115/80)
15 Toes to Bar
20 Box Jump Overs (24/20)
Posted on 02/19/2019 at 10:00 PM
Strength
Power Cleans
7 Rounds of:
1 Pause Power Clean
1 Power Clean
CrossFit WOD
5 RFT:
30 Double Unders
5 Power Cleans (155/105)
7 Burpee over Bar
Rest 1 minute
Posted on 02/18/2019 at 10:00 PM
Strength
Every 2 minutes for 12 minutes of:
Back Squat
At 0:00 5 Reps @ 70%
At 2:00 4 Reps @ 75%
At 4:00 3 Reps @ 80%
At 6:00 1 Rep @ 84%
At 8:00 1 Rep @ 87%
At 10:00 1 Rep @ 90%
CrossFit WOD
(21/15) Calorie Bike (Buy In)
-then-
6 - 9- 12 -15 of:
Chest to Bar Pull-Ups
Handstand Push-Ups
DB Front Squat (50/35)
Posted on 02/17/2019 at 10:00 PM
CrossFit WOD
3 RFT:
75 Double Unders
50 Air Squats
(25/18) Calorie Row
-then-
100 Abmat Sit-Ups
Posted on 02/16/2019 at 10:00 PM
CrossFit WOD
Teams of 3
FT:
120 Power Snatch (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatch (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatch (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatch (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
Posted on 02/15/2019 at 10:00 PM
Strength
12 min EMOM of:
1 Power Clean
Build to Heavy
CrossFit WOD
7 min AMRAP of:
1 Bar Muscle-Up
3 Power Clean (155/105)
2 Bar Muscle-Up
6 Power Clean (155/105)
3 Bar Muscle-Up
9 Power Clean (155/105)
Notes: Continue the ascending ladder until 7 minute cap is reached.
Posted on 02/14/2019 at 10:00 PM
Announcements:
1) This is it....It's the last day for our Seven days at the Asylum? Complete today's workout and give yourself kudos for completing the Valentine's Massacre Challenge.
CrossFit WOD
25 min AMRAP of:
100 Double Unders
75 Wallball (20/14)
50 Burpee over Bar
25 Thruster (95/65)
Valentine's Massacre
100 Push-Ups
50 Ring Rows
100 Sit-Ups
Posted on 02/13/2019 at 10:00 PM
Happy Birthday Troy Edwards!
CrossFit WOD
5 minute AMRAP of:
15-12-9
Toes to Bar
KB Deadlift (70/53)
In remaining time
Max Calorie Row
-Rest 5 minutes-
5 minute AMRAP of:
12-9-6
Toes to Bar
KB Deadlift (70/53)
In remaining time
Max Calorie Row
-Rest 5 minutes-
5 minute AMRAP of:
9-6-3
Toes to Bar
KB Deadlift (70/53)
In remaining time
Max Calorie Row
Posted on 02/12/2019 at 10:00 PM
CrossFit WOD
5 Rounds for Max Reps/Calorie:
1 minute 50 ft. Sled Push Sprints (2x45/1x45)
1 minute Box Jumps (24/20)
1 minute Calorie Bike
1 minute Handstand Push-Ups
Rest 1 minute
Valentine's Massacre Challenge
5 Rounds of:
10 Alternating Turkish Get-Ups (53/35)
45 second Plank Hold
Posted on 02/11/2019 at 10:00 PM
CrossFit WOD
FT:
800 m Run
45 Pull-Ups
30 Hang Power Clean (135/95)
15 Bar Facing Burpees
30 Push Jerks (135/95)
45 Pull-Ups
800 m Run
Valentine's Massacre Challenge
You've got some extra running in this WOD :)
Posted on 02/10/2019 at 10:00 PM
