W.O.D

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Friday

CrossFit Crag – CrossFit Time after time (AMRAP – Reps) 10 minute AMRAP 1k row or 50 cal bike 50 DB Snatches (alt) 30 Pull ups (chest to bars RX +) 20 DB Lunges (alt feet) Rest 5 [...]

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Thursday

CrossFit Crag – CrossFit Front Squat (4 x 7 across same weight ) Around 80% +- is a good goal for this Centripetal force (Time) 4 Rounds For Time 10 front squats (155/105 )Rx+ OHS 40 [...]

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Wednesday

CrossFit Crag – CrossFit Metcon (No Measure) 4 rounds not for time Hollow hold (accumulate :45 sec) Waiters carry (100ft each arm) Banded flys x 25 Strict hspu 5+ reps (scale to pike push [...]

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Tuesday

CrossFit Crag – CrossFit Metcon (Time) 6 x 250 m row interval Rest while a partner rows Score is total time it takes you and a partner! Double Dare baseline (Time) 2 Rounds for Time: 500 [...]

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Monday

CrossFit Crag – CrossFit Adam Green (Time) 2 Rounds for time 24 Deadlifts (275/185) 24 Box jumps (24/20) 24 wall balls (20/14) 24 Burpees 24 Bench Press (185/115) 24 Box jumps 24 wall balls [...]

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Saturday

CrossFit Crag – CrossFit Crash Test Dumbell (AMRAP – Reps) 27 min Amrap Teams 2-3 60 DB burpee power clean and press 50/35 75 Toes to bar 75 calories row 60 DB step over (50/35 each [...]

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Friday

CrossFit Crag – CrossFit Deadlift (6-6-6-6-6) 65-70-75-80-85% (or work light to heavyish) 3-4 warm up sets Balls of fury (Time) 3 rounds for time 400 m run 25 Russian KB swings 70/44 25 [...]

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Thursday

Announcements Weightlifting Seminar 5/ 12 11-2 CrossFit Crag – CrossFit Metcon (No Measure) EMOM 12 Min 1: 12/10 calories row Min 2: Pull up variation Min 3: Double under ( you pick number [...]