Conditioning3 Rounds for Time:400m Run (FX: 300m)21 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)15 Power Clean (155/105) (FX: 115/80) (RX+: 185/125)90 Double Unders (FX: 60)*27:00 Cap Cooldown1:00/1:00 Elevated Pigeon1:00/1:00 Calf Stretch w/ RigRead More
StrengthIn 20:00Establish 5RM Back SquatFX:5:00 to build to 50-60%then…Every 3:00, 5 Sets5 Back Squats (60, 65, 70, 75, 80%)Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningCrossFit Route 7 2023 “Battle of the Bikes” – Event 31:00 Max Calorie BikeRead More
StrengthEvery 1:30, 4 Rounds1) 5 Tempo Strict Chin-Ups (FX: Banded or Seated Barbell) (RX+: Weighted)2) 10 Tempo Dumbbell Press*3s down, 1s pause in hang/at shoulders Conditioning2 Rounds for Time20 Calorie Row (FX: 15)60 Double Unders (FX: 45)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)60 Double Unders (FX: 45)*14:00 Cap*RX+: Sub 10:00Read More
Squad WODEndurance Class4 Rounds for Time:400m Team Run (FX: Split OR Team 300m)20 Med Ball Pass Sit-Ups** (20/14) (FX: 14/10)40 Dumbbell Bench Press (50/35) (FX: 35/20)60 Wall Balls (20/14) (FX: 14/10)**20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up*35:00 CapFor Time:Starting each round with a 400m Run1) 25 Wall Balls2) 25 DB...Read More
StrengthEvery 3:00, 5 SetsStrict Press1-3) 5 Tempo w/ 3s Down @65, 70, 75%4-5) 10 @50, 55% Superset Accessory (3+ out of 5)20/20 Banded Wrist Flexion w/ Rig Conditioning4 Rounds for Time:200m Run12 Toes to Bar (FX: 8 OR Hanging Leg Raises)8 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 155/105)*12:00 CapRead More
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