by rmartinez | Aug 11, 2020 | WOD Archive, workout of the day
A. 8 sets of 3 reps of push jerk at 70-85% B. Every 2 minutes for 20 minutes 1 deadlift, heavy 70-85% 200m run
by rmartinez | Aug 10, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 kettlebell/db strict press , each arm 10 ghd Sit ups 10 hamstring curls B. 4 rounds of: 15 goblet squats (16/24) 15 kettlebell sumo deadlift high pull (16/24) 15 hand release push ups EMOM, starting at 0:00 3 strict toes to bar/ straight leg raises Weightlifting class @ 5pm (A)Clean Start Position / Lift-Off 3 sets x 5 reps. @50% 1 RM C & J (B)Sn Pull (from Power Position, w/ 3 sec pause) 3 sets x 5 reps @ (barbell to 50% 1 RM Sn) (C)Sn High-Pull (from Power Position) 3 sets x 5 reps @ (barbell to 50% 1 RM Sn) (D)Power Snatch (from Power Position) 4 sets x 3 reps @ (barbell to 50% 1 RM Sn) (E)Front Squat 3 sets x 5 reps @70% 1 RM front...
by rmartinez | Aug 9, 2020 | WOD Archive, workout of the day
For time “The Shit Show” 21-15-9 of: Hang power cleans (105/155) Bar facing burpees 30 double unders between each round 15-12-9 of: Chest to bar pull ups Burpee box jump overs 200 meter run between each round 12-9-6 of: Overhead squat (95/135) Single arm devil press, total 20 jumping lunges, total after each...
by rmartinez | Aug 8, 2020 | WOD Archive, workout of the day
“Nate AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department. Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.” The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008...
by rmartinez | Aug 7, 2020 | WOD Archive, workout of the day
A. E2MOM for 20 minutes (10 sets) 1 power snatch + 1 hang squat snatch + 2 overhead squats B. AMRAP in 12 minutes of: 12 burpees over the bar 24 abmat sit ups
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