WOD: “Hope” 3 rounds for time: Burpees Power Snatch (55,75#) Box Jump (20, 24″) Thruster (55,75#) Chest-to-Bar Pullup In this workout, move from station to station after 1 minute. Each round is 5 minutes with a 1 minute break allowance before starting again (if you want it). The clock does not reset or stop between […]
WOD: P1: Max Effort Box Squat (15” or lower) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets) switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. P2: 3 rounds
WOD: P1. Max Effort Backsquat. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Death by strict pull-up.
WOD: P1. Dynamic Effort Deadlift. 12×2 @ 45% on the minute. P2. 3 attempts @ max du or su 1 min, with 1 min rest.
Watch the Central East Regionals road to the CrossFit Games! Begins Today! WOD: P1. Max Effort push press. begin with warmup sets and work into a 1 rm push press. P2. Rope Climb technique work Clamping, climbing, descending
WOD: P1. Backsquat (dynamic effort) 10 x 2 @ 50% of 1rm on the min. P2. Box Jump. pyramid. AMRAP 5 min. Begin with empty box (20,24”) for 8 reps Add on plate(45#) for 8 reps Add on plate (25#) for 8 reps Complete this cycle AMRAP.
In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running. Mobility:Hammer Your High Hammy WOD: 4 Rounds: 400m. Run 12 Sumo-deadlift highpull (65,95#) 12 Burpee (compare)
