by rmartinez | Dec 16, 2020 | WOD Archive, workout of the day
A. “Rounding Third” 3 Rounds of: 30 Double Unders 10 DB Cleans (50/35#) – (2)DBs 50/36 Cal bike 3 Rounds of: 30 Double Unders 10 ALT DB Snatch (1) DB (50/35#) 50/36 Cal AB 3 Rounds of: 30 Double Unders 10 DB Sit ups (1 DB) C. 7 minute...
by rmartinez | Dec 15, 2020 | WOD Archive, workout of the day
A. Snatch balance 4×3 @ 50% B. 10 rounds of: 15/10 Cal row/ski, 12/8 bike 15 Wall Balls (20/14#) C. 7 minute abs
by rmartinez | Dec 14, 2020 | WOD Archive, workout of the day
A. Row or ski 1000, Bike 2400 (If you did Monday’s workout, pick a different machine) B. AMRAP in 20 Min 5 strict chest-to-bar pull-ups 10 ring push-ups 20 weighted box step-ups, total (24/20) *Scaling options: Strict Pull-ups, push-ups with feet on a box, Box step ups (24″/20″) Banded strict pull ups, push-ups with hands on a box, Box step ups L4: Ring rows, push-ups, Box step ups C. 7 minute...
by rmartinez | Dec 13, 2020 | WOD Archive, workout of the day
A. Front Squats 5×5 @70-75% B. 3 rounds of: Row 1000m (1000m ski, 2400m bike) Rest 2 minutes Try to keep the same pace for all three rounds
by rmartinez | Dec 12, 2020 | WOD Archive, workout of the day
“McGhee” AMRAP in 30 minutes5 Deadlifts (275/185 lb)13 Push-Ups9 Box Jumps (24/20 in) US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. The “McGhee” Hero WOD was first posted on crossfit.com as the workout of the day for...
Recent Comments