2 days ago

7-19-19 WOD

Deadlift 10-10-10-3-3-3 *These are all SINGLES! Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift. You should not stand up or drop the bar between reps. Do 3 sets of 10 as warm up sets. The 3rd set of 10 should

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2 days ago

7-18-19 WOD

5 Rounds for Time: 500m Run 500m Row 1:30 Rest * Waterfall the start. Work on holding a consistent pace. THEN Cash Out: 3 Sets for Quality: 15 Inverted Rows 30 Ab Mat Sit Ups

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4 days ago

7-17-19 WOD

Muscle Snatch + Power Snatch 1-1-1-1 THEN Power Snatch 1-1-1 *Take the next 10 minutes to work up to a heavy single power snatch for the day. THEN 6 Minute EMOM: 1 Power Snatch *Do these at the weight you hit your heavy single for the day. Try to go 6 for 6. This should

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5 days ago

7-16-19 WOD

Power Clean + 3 Split Jerk 1-1-1 *Work up to a heavy set for the day for this complex. Hit one top set and be done. Work on footwork, speed under the bar for the jerk, and your positioning! THEN Every 3 Minutes for 15 Minutes: 21/18 Calorie Row 15 Toes to Bar 9 Shoulder

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6 days ago

7-15-19 WOD

Push press 3 x 1 @ 90% of 1RM THEN 6 Rounds for Time: 300/250m Row 8 Dumbbell Thrusters 7 Strict Pull Ups *Rest :30 after each round or alternate in a team of 3 on the row. Waterfall the start. There is no Rx Weight on the thrusters, but I want you to go

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1 week ago

7-12-19 WOD

Tempo Overhead Squat 4×4 @ 45% of 1RM *The challenge today is TEMPO. Each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions. THEN

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1 week ago

7-11-19 WOD

Bench Press 5-5-3-3-1-1 *Work up in weight each set. Do 5 GOOD Strict Pull Ups after each set. You can do these weighted or banded. Should be 6 good sets of 5 here. THEN 5 Rounds for Time: 200m Run 25-20-15-10-5 Dumbbell Thrusters (50/35#) *No set of thrusters should be more than 2 sets! Pick

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2 weeks ago

7-10-19 WOD

Every :20 for 5 Minutes: 1 Hang Squat Clean @ 55% of 1RM 5 Minute Rest Every :30 for 5 Minutes: 1 Hang Squat Clean @ 80% of 1RM *The first 5 minutes should be technique work to get you nice and warm for the second 5 minutes. The goal for the second 5 minutes

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2 weeks ago

7-9-19 WOD

Max Reps Strict Pull Ups *This is our new MOVEMENT OF THE MONTH! THEN With a Partner, For Time: 100 DUBS each 50 Strict Handstand Push Ups 150 Wall Ball (20/14#) 50 Strict Handstand Push Ups 100 DUBS each Time Cap = 24 Minutes *The scale for the SHSPU today is Strict Press with a

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2 weeks ago

7-8-19 WOD

Front Squat 1 Rep Max THEN 20 Minute AMRAP: 20 Kettlebell Swings (70/53#) 20 Ab Mat Sit Ups 20 Ring Dips *This workout is more of a cash out/ for quality type of workout. You should shoot for 4-6 rounds here. Use a band on the ring dips if needed or do dips on a

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