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CrossFit WOD 191211

CrossFit WOD 191211

General Warm Up
Back Squat (Every 2 min for 12 min )
Back Squat x 4 reps

Sets 1-3 @ 70%
Sets 4-6 @ 75%

Metcon (Time)
Four rounds for time of:
2 Rope Climbs
12 Toes-to-Bar
400 Meter Run

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CrossFit WOD 191210

CrossFit WOD 191210

General Warm Up
Hang Clean + Jerk (Every 2 min for 18 min )
Hang Clean + Jerk x 1 rep

Sets 1-3 @ 70% of 1-RM Clean & Jerk
Sets 4-6 @ 75% of 1-RM Clean & Jerk
Sets 7-9 @ 80% of 1-RM Clean & Jerk

Metcon (Time)
Three sets, for time, of:
21/18 Cal Row
200M Run
12 x Burpee Box Jump Over
Rest 2 minutes

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CrossFit WOD 191209

CrossFit WOD 191209

General Warm Up
Deadlift (Every 90 seconds for 6 sets)
Deadlift x 3 reps @ 60%
Metcon (AMRAP – Rounds)
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 12 x Wall Ball Shots
Interval 2 – 10/8 Cal Row
Interval 3 – 6 x Pull Up

RX+ 2 x Bar MU

Today’s score will be the total number of successfully completed rounds. A perfect score is 24

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CrossFit WOD 191206

CrossFit WOD 191206

General Warm Up
Front Squat (20 min )
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
Metcon (Time)
One Round for Time :
500M Row
75 x Double-Unders
30 x Pull-Ups

RX+
500M Row
100 x Double-Unders
50 x Pull-Ups

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CrossFit WOD 191205

CrossFit WOD 191205

General Warm Up
Snatch Pull + Snatch (Every 2 min for 10 min )
Snatch Pull + Snatch

Snatch Lift-Off + Snatch

Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Perform a snatch lift-off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps

Metcon (Time)
Four sets of:
3 x Tall Box Jumps 30/24
6 x Power Snatch 95/65
12 x Bar Facing Burpees
Rest 2 minutes

RX+ 135/95

Choose a box jump height that is challenging. DO NOT rebound.

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CrossFit WOD 191204

CrossFit WOD 191204

General Warm Up
Back Squat (Every 2 min for 14 min )
Set 1 – 4 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 2 reps @ 80-85%
Set 4 – 4 reps @ 75-80%
Set 5 – 3 reps @ 80-85%
Set 6 – 2 reps @ 85-90%
Set 7 – 6 reps @ 70-75%
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Pick up next round wherever you left off the prior round

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CrossFit WOD 191203

CrossFit WOD 191203

General Warm Up
Death March (Every 2 min for 10 min )
Death March x 20 steps
Metcon (Time)
Three rounds for time of:
20/15 Cal Row
15 Thrusters 75/55
15 Pull-Ups

RX+ 95/65, C2B

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CrossFit WOD 191202

CrossFit WOD 191202

General Warm Up
Dumbell Z-Press (3 reps every 2 min for 10 min )
Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.

Build to a 3-RM Dumbbell Z-Press

followed by…

Metcon (Time)
For time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM
Metcon (4 Rounds for reps)
Every 6 minutes, for 24 minutes (4 sets):
Run 400 Meters
15 x KB Deadlifts 53/35 (2x kb’s)
8 x Toes-to-Bar

RX+ 70/53

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