by rmartinez | Jan 31, 2021 | WOD Archive, workout of the day
A. EMOM for 10 minutes 2 front squats @ 70% B. 8 rounds of: 5 toes to bar 10 box jumps (20/24) 15 barbell bent over rows (45/65) 20 double unders/ 60 singles C. 7 minute abs
by rmartinez | Jan 30, 2021 | WOD Archive, workout of the day
“Klepto” 4 Rounds For Time27 Box Jumps (24/20 in)20 Burpees11 Squat Cleans (145/100 lb) U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. The “Klepto” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, March 6, 2012...
by rmartinez | Jan 29, 2021 | WOD Archive, workout of the day
A. EMOM for 20 minutes Min 1. 5 strict pull ups Min 2. 5 strict ring dips B. For time 21-15-9 Double unders x2 /Singles 80-60-40 Overhead squats (65/95) Rest 5 minutes 21-15-9 Wall balls (14/20) Romanian deadlifts (65/95) C. 7 minute...
by rmartinez | Jan 28, 2021 | WOD Archive, workout of the day
A. Push jerk 3@60%, 3@70%, 2@75%, 2@80% B. “Acid Bath” 500m skierg 500m row 1000m bike 7 min. Time cap C. 7 minute abs D. Work on your 2021 fitness goals
by rmartinez | Jan 27, 2021 | WOD Archive, workout of the day
A. E2MOM for 20 minutes 4 deadlifts @ 70% B. AMRAP in 15 minutes of: 3 ring or bar muscle ups 6 shoulder to overhead (65/95) 12 weighted Russian twists (L+R= 1) pick on weight C. 7 minute abs
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