2 weeks ago

8-9-19 WOD

For Time: 1 Mile Run Time Trial *Put a good effort in. Record your time. THEN Deadlift 10-10-10-5-3 *Use the last 25-30 minutes of class to deadlift. This is just strength work. Take your time. Hit a heavy set of 5 and a heavy set of 3 for the day. The 10’s are just to

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2 weeks ago

8-8-19 WOD

Every Minute for 21 Minutes, Alternate between: Calorie Row Calorie Bike Rest *Do this in a team of 3. Your teams score is your total calories on the bike and rower!

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3 weeks ago

8-7-19 WOD

Hang Squat Clean + Squat Clean 1-1-1 *Work up to a heavy set for the day. Drop the bar between reps. Focus on a strong pull from the hang. THEN 20 Minute AMRAP, With a Partner: 100/80 Calorie Row 100 Toes to Bar 100 Thrusters (95/65#) *One person works while the other rests. Break up

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3 weeks ago

8-6-19 WOD

7 Minute EMOM: Hang Snatch + Snatch @ 75% of 1RM *Shoot for 75%. Drop the bar between reps. The hang is anywhere above the knees. THEN 15 Minute AMRAP: 15/12 Calorie row 30 Double Unders 5 Power Snatches (135/95#) Get into a group of 3 and rotate movements for 15 minutes. Make sure everyone

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3 weeks ago

8-5-19 WOD

Strict Pull up Test out – warm up well for this – give it hell THEN Bench Press 5-5-5 *You are working up to 3 heavy sets of 5 on the bench press today. They can all be at the same weight or you can add a little weight each set. THEN For Time: 15

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3 weeks ago

8-2-19 WOD

3 Squat Clean + 1 Split Jerk 1-1-1 *Work up to a heavy set of this. Really focus on the final split jerk after the 3 cleans. Drop the bar after each rep. Try to make all 3 cleans look the same! THEN 3 Rounds for Time: 15 Thrusters (115/75#) 30 Toes to Bar 15

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3 weeks ago

8-1-19 WOD

With a Partner, For Time: 50 Bar Muscle Ups 50 Power Snatch (135/95#) 50 Burpee Box Jumps (24/20#) 100/80 Calorie row *With a partner. One person works while the other rests. The sub for the bar muscle ups is burpee pull ups. Scale the weight on the snatches so you can go quick singles back

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4 weeks ago

7-31-19 WOD

3 Sets 5 Overhead Squats (add weight each set) 5 Strict Pull Ups THEN 3 Rounds for Time: 25 Overhead Squats (135/95#) 15 Strict Pull Ups *Alternate rounds with a partner or rest 2 minutes after each round. The OHS should be 1-2 sets so scale the weight accordingly. Were still working on strict pull

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4 weeks ago

7-30-19 WOD

Back Squat 5-3-2-1-1 *Work up in weight each set. The top two singles should be around 90% at most for reference. Work up in weight to that 90% for the last two singles if possible. THEN For 4 Cycles: AMRAP In 4 Minutes of: 100 Double Unders 25/20 Calorie Row Max Reps Push Ups *Score

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4 weeks ago

7-29-19 WOD

Bench Press 10-10-5-3-1 *The first two sets of 10 should be warm up sets. Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day. Make sure you have a spotter when going for these. Do 10 Inverted or Ring

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