USING “wdfywod” SHORTCODE:

WOD - Fri, Jan 24 Bench + "Annie"

Chick

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
CONDITIONING
"Annie" (Time)

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)

 

USING “wdfywod date=”2024/12/12” SHORTCODE:

WOD - Thu, Dec 12
WOD
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments

 

USING “wdfywod date=”2024/12/27” SHORTCODE:

WOD - Fri, Dec 27

Jim, Dusty + Jimmy

STRENGTH
Bench Press (5x3+, across)

Coaches will help you build to 8.5/10 effort to hold for all five sets of three reps. On the final set, do as many reps as possible. Record your weight and reps.

WOD
Bike Sprints 2 x (8x:20on/:10off) (Checkmark)

Today is the FINAL DAY of bike sprints! The target rpms for today’s interval will be the same as the first set of intervals from the last time we biked. You’ll get a four minute rest before the second interval. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff.

CASH OUT
Ab Rollout

Then for a cash out, you'll use a barbell like an abroller! Keeping your shoulders, hips and knees all in one line, let the barbell move away from your midline as far as you can without dipping in your lower back, and then pull it back with straight arms. These get SPICY!