1 day ago

5-22-19 WOD

“The Ghost” 6 Rounds, 1 Minute Per Station of: Calorie Row Burpee Double Unders Rest 1 Minute *Perform this like “Flight Gone Bad” by rotating immediately to the next station every min, the clock does not stop or rest between stations.

Continue Reading
2 days ago

5-21-19 WOD

Deadlift 3 x 1 @ 80% of 1RM *Just build some confidence in your deadlift here. Work up to 80% and hit 3 singles here. Rest about a minute between each set. THEN 5 Rounds for Time: 5 Deadlifts (315/205) 15 Toes to Bar 50’ Handstand Walk *The deadlifts should be unbroken every set but

Continue Reading
3 days ago

5-20-19 WOD

Split Jerk 5 x 2 @ 75% of 1RM *Hit all 5 sets in the 70-80% range here. Do footwork drills (no bar) between each set! Work on building muscle memory in your footwork. Reps, Reps, Reps! THEN 5 Rounds for Time: 25/20 Calorie Row 16 Chest to Bar Pull Ups 9 Strict Deficit Handstand

Continue Reading
6 days ago

5-17-19 WOD

Bench Press 3 Rep Max *Work up to a heavy set of 3 for the day! After a warm up set or 2, work up in sets of 3 THEN 5 Rounds for Time: 21/18 Calorie Row or bike 15 Strict Handstand Push Ups 9 Hang Power Snatch (115/75#) 20 Minute Time Cap *The hang

Continue Reading
1 week ago

5-16-19 WOD

20 Minute AMRAP: 25 Push Ups 20 Wall Balls (20/14#) 15 Chest to Bar Pull Ups 60 Double Unders 1 Minute Rest *A good goal is to get 3-5 rounds. The push ups will be the hardest part. You will have to break those up! Try to go unbroken on the wall balls! THEN Cash

Continue Reading
1 week ago

5-15-19 WOD

1 Strict Press + 2 Push Press + 3 Push Jerk *Do these from the rack. All 6 reps = 1 set. You are working up to a heavy set of this. You will be limited by how much you can strict press, so make small jumps in weight so you get a good 6-8

Continue Reading
1 week ago

5-14-19 WOD

Front Squat 3 x 5 @ 70% of 1RM *These should be moderate working sets where you can focus on positioning and speed out of the hole. Control your squat down to the bottom and then stand as fast as you can staying tall in your squat. THEN 20 Minute Alternating EMOM: ODD: Max Calorie

Continue Reading
2 weeks ago

5-13-19 WOD

Every :30 for 10 Minutes: 1 Power Clean and Split Jerk *The goal here is to do these at 65-70% of 1RM power clean. Work on your split jerk here and practice your footwork, speed, and positioning at a moderate weight! THEN 2 Rounds for Time with a Partner: 100 Bar Facing Burpees 30 Power

Continue Reading
2 weeks ago

5-10-19 WOD

Snatch Pull + Snatch 1-1-1-1-1-1-1 *Work up here the same way we did last week with the clean pull + power clean! Find a moderately heavy weight and work as many of your sets as you can here for the day! THEN “Karen” For Time: 150 Wall ball (20/14)(10’/9’) *Time Cap = 15 Minutes

Continue Reading
Load more
Crossfit Edina