WOD
Tuesday 181016
For time:
21-15-9
Deficit handstand push-up 4"(3")
*100-ft Kettlebell farmers carry after each round 70#(53#)
At the 12:00 mark:
For time:
15-12-9
Weighted pull-up 45#(35#)
*100 Double unders after...
Monday 181015
Every 3:00 for 5 sets:
1 Hang squat clean + 1 squat clean
Then:
As many rounds as possible in 7:00 of:
10 Lateral burpees over the bar
10...
Sunday 181014
With a partner:
For time:
3 Rounds
10 OHS, 135#(95#)
15 Box Jump Overs, 24"(20")
10 Shuttle Run
*25-feet down and 25 feet back = 1 run.
*Must have...
Saturday 181013
As many rounds as possible in 20:00 of:
Row 500(450) meters
15 Dumbbell hang power cleans 40#(25#)
20 Ab mat sit ups
15 Burpees
Post score to BTWB
Reminder that...
Friday 181012
Every 3:00 for 5 sets:
3 Thrusters
Then:
For time:
10-9-8-7-6-5-4-3-2-1
Unbroken Thrusters 115#(75#)
Post results to comments or BTWB
SHIN SPLINTS!! YUCK!
There has been some good running workouts...
Thursday 181011
In 20:00 build to a 1 rep max of:
Deadlift, from 2" block
*Weight on 2" blocks
*Reach your 1RM in no more than 8 attempts. Allow...
Wednesday 181010
CrossFit Open Workout 14.1
As many rounds as possible in 10:00 minutes of:
30 Double unders
15 Power snatch 75#(55#)
Post results to comments or BTWB
REPEAT...
Tuesday 181009
For time:
Run 200 Meters
5 Back squats 225#(155#)
Run 400 Meters
10 Back squats 225#(155#)
Run 600 Meters
15 Back squats 225#(155#)
Run 800 Meters
20 Back squats 225#(155#)
Run 1000 Meters
Post...
Monday 181008
For time:
25 Box jumps, 30"(24")
50 Handstand Push-ups
25 Push jerks, 185#(125#)
50 Pull-ups
25 Box jumps, 30"(24")
Post times to comments and BTWB
This weekend we celebrated Verve's 10...
Sunday 181007
Recovery Day
Accumulate 20:00 on the rower at a conversation pace
Every 4:00, get off the rower and perform:
10 Front squats 45#(35#)
10 Deadlifts 45#(35#)
10 Shoulder...