USING “wdfywod” SHORTCODE:

WOD - Mon, Jan 27 Front Rack Lunge + It's Related"

Jeff

STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Even though we are lifting, expect these high volume lunges to elicit a cardiovascular response! Do all 10 reps on your left side, and 10 reps on your right. Today's weight is 5% more than last week.)
CONDITIONING
"It's Related" (Time)

5 Rounds
150 Meter Farmers Carry
30 Sit Ups

MCx: 53/35
MAx: 35/26
MVx: 26/18, 20 sit ups

GOALS + GUIDANCE: Grippy Mc.Gripperson! The farmer’s carry Is going to add up. Make sure you hook grip the kettlebells to save your forearms. You’ll likely break 2-3 times. Shake your arms out on the sit ups, and throw them forward to pick up your pace and make up for any pauses on the farmer’s carry. Target 12 minutes (15 min 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!