Wednesday, March 27, 2019
A. Rope climb skill development B. 5 rounds (15 min): 1. Rope climbs 2. Sled push 50′ (25′ out- 25′ back) 3. Rest
rope climbs
Tuesday, January 15
CrossFitAMRAP 12 min:9 DB Thrusters1, 15 foot rope climb QuickFit3 rounds, 12 min total of:Bike :30 sec, :30 rest:30 push-ups, :30 rest:30 sec Side Plank (Left), :30 rest:30 sec Side Plank (Right), :30 rest
Thursday, January 10
CrossFitA) Rope Climb Skill WorkB) “Tabata” Rope ClimbsTeams of 2, alternating rounds for QUALITY:20on x :10off x 8 sets (8 min total) QuickFitAgainst a 3-min running clock…2 min row for max meters1 min max reps of box step oversRest 1 minute Complete 3 total sets
Friday, October 5
CrossFit: Skill: Rope Climb Skill Work 1. Rope lowers 2. Spanish Wrap 3. J-hook WOD: Teams of 2, alternating rounds for QUALITY tabata: :20 on x :10 off x 8 sets (8 min) P1: rope climb, P2: rest Longevity Active Recovery/Mobility QuickFit A. 3 sets: Goblet Squat x 10 reps Banded Hamstring Curls x 20 …
Thursday 8/16
CrossFit AMRAP 10 minutes: 7 handstand pushups 1 rope climb, 15 feet QuickFit E3min x 5 rounds (15 min) Run X Meters X DB Snatch X air squat
Tuesday 4/10
CrossFit: A. Skill: Rope climb skill work B. 3 person teams: AMRAP 9 min: rope climbs 1. Rope lowers 2. Spanish wrap 3. j-hook QuickFit: 4 sets of 3-min sprints of: 5 ring rows 10 abmat situps 15 air squats
Tuesday 10/24
Hoosier CrossFit A. Rope Climb skill work: https://gymnasticswod.com/content/rope-climb-progression-pt1 B. Teams of 3: AMRAP 8 MIN: Rope Climbs *must alternate to new person each rep QuickFit Complete 4 sets of :20 on x :10 rest for each of the following exercises: -Russian Kettlebell Swings -Push-Ups -Box Step Overs -Plank Hold *Complete all 4 sets of one exercise before …
Friday
CrossFit For time: 100-ft dumbbell overhead walking lunge (50/35) 100 double-unders 50 wall-ball shots 10, 15′ rope climbs 50 wall-ball shots 100 double-unders 100-ft dumbbell overhead walking lunge Longevity 3 rounds for time: 250m row 21 push-ups QuickFit 2 rounds 3 Minutes: buy in: 15 heavy ball slams, 15 ring rows remainder of time, max …
Wednesday
CF: 2 person team WOD Level 3: For time: Run 800 meters with a 45/25# plate (each person carries plate) 100 toes-to-bars 50 front squats (155/105#) 12 rope climbs Run 800 meters with a 45/25# plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run- murph style. Level 2: …
