CrossFit Narrow Gate

WOD

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10232020

10232020

Strength
Back Squat (x5-6 @ 41X1)
rest 2:30 b/t sets
x4 sets
DB Bulgarian Split Squat (x8-10 each leg @ 3010)
rest 2 min b/t sets
x3 sets
Metcon (2 Rounds for reps)
Performance
AMRAP 5min:
4 Power Snatches 115/75
12 Toes-2-Bar

Rest 3min

AMRAP 5min
8 DL 205/135
12 Alt Reverse Goblet Lunges 53/35

Sport
AMRAP 5min:
4 Power Snatches 135/95
12 Toes-2-Bar

Rest 3min

AMRAP 5min
8 DL 245/165
12 Alt Pistols

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Stay Active Day!

Stay Active Day!

Gymnastics
Skill Work of your choice for 10-15min
Metcon (Time)
Active Recovery @ Z1 Pace
25min AMRAP
20/15 Cal Row
12 Ab-mat Sit-ups
60m Farmer Walk (tough)
10 DB Leg Raises
1min Plank Hold

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10212020

10212020

Strength
Push Press (3,3,3,3,3)
*build small as you go
rest 2 mins b/t sets
Seasaw DB Bench Press (x12-16 alt reps @ 30X1)
rest 1 min
Banded Pull-aparts (x12-15 reps)
rest 1 min
x3 sets
Metcon (Time)
Performance
3 sets @ consistent efforts
18/15 Cal Row
15 Perfect Push-ups
12 Pull-ups
9 Burpees to a 6" Target
rest 90 secs

Sport
3 sets @ consistent efforts
18/15 Cal Row
15 HSPU
12 Strict Pull-ups
9 Burpees to a 6" Target
rest 90 secs

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10202020

10202020

Strength
Deadlift (x5-6 @ 2121)
rest 2 mins b/t sets
x4 sets
Back Rack Lunge (x10-12 tough alt reps)
rest 2 mins b/t sets
x3 sets
Metcon (AMRAP – Rounds and Reps)
Performance
10min AMRAP @ 80% effort
12 Wall Balls 20/14
9 BJSD 24/20
6 Power Cleans 145/100

Sport
10min AMRAP @ 80% effort
12 Wall Balls 20/14
9 BJSD 30/24
6 Power Cleans 165/115

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10192020

10192020

Strength
Seated Strict Press (BTN) (x5-6 @ 3112)
Rest 2 mins
x4 sets
Half Knee Dumbell Shoulder Press (x8-10 @ 20X1)
Keep the hips square as you press.

Rest 1 min
db single arm rows (x8-10 @ 21X1)
Rest 1 min
x3 sets
Metcon (Time)
Performance:
For Time:
40 Pull-ups
100 DBU
10 Wall Walks
100 DBU
40 Perfect Push-ups

Sport
For Time:
40 C2B Pull-ups
100 DBU
10 Wall Walks
100 DBU
40 Ring Dips

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10172020

10172020

Strength
3 Jerk Balance + 1 Pausing Split jerk (1 sec in catch) (Set 1: 35% of 1RM Clean &Jerk)
Set 2-3: 35-45% of 1Rm Clean & Jerk

*rest as needed b/t sets

3- Pause Clean Deadlift (Set 1 – 80% of 1 Rm Clean)
All Pauses are 1 second:
Pause 1- 2" off floor
Pause 2- Knee Level
Pause 3- Mid-Thigh

Set 2- 85%
Set 3- 90%
3 – Position Clean High Pull (Set 1- 60% (of 1Rm Clean))
All Pauses are 1 second:
All Positions are "top Down"
Pause 1- Mid-Thigh
Pause 2- Knee Level
Pause 3- Low-Hang (2" off Floor)

Set 2- 65% (of 1Rm Clean)
Set 3- 70% (of 1Rm Clean)

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SPICY C DAY!!!

SPICY C DAY!!!

SPICY C (AMRAP – Rounds and Reps)
25MIN AMRAP

Buy in:
45 Burpees

then,
7 Tire Strikes
13 Wall Balls 20/14
74 DBU/ Single Jump Rope

11 Med Ball Cleans 20/14
27 Lateral Hops over DB (50)
19 KBS 53/35

2 Clean & Jerks 95/65
5 Front Squats 95/65
18 Push Press 95/65

Cash Out
It’s a surprise…. ALL TOGETHER!

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Stay Active Day!

Stay Active Day!

mobility
Take 15 minutes to mobilize/stretch

Skill
Take 15-20 minutes to work on gymnastics skill of your choice
Metcon (Time)
20min EMOM @ Recovery Pace
Min 1- 175/150m Row
Min 2- 12 Walking Lunges + 10 Sit-ups
Min 3 – 10/8 Cal AD Bike
Min 4 – 40m (131 feet) Farmer Walk
Min 5 – 30-45sec Plank Hold

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10142020

10142020

Strength
Snatch (Take 12-15 to find a 1RM)
Metcon (Time)
Performance
4RFT:
7 Power Snatch 95/65
7 HSPU
14 BJSD 24/20

Sport
4RFT:
7 Power Snatch 95/65
7 Strict HSPU
14 BJSD 30/24

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