Warm-up With General Class Accessory Romanian Deadlift 3×10 @ 60%of 1 RM Deadlift Skill Rope Climbs Hero WOD (30 Minute) “Ralph” 4 Rounds 8 Deadlifts (315,205) 16 Burpees 3 Legless Rope Climbs 600m Run Post WOD Strength Bench Press 5-5-5-5
Warm-up Warm up the thruster and high box jump and then do the round of 9 for the WOD at a medium pace Work some lower body mobility WGS, etc), positioning (squat therapy, etc..) and then hit the strength Strength Back Squat Front Squat 5-1-5-1-5-1-5-1 -Choose 1 weight to perform a 5 Rep Back Squat. […]
Warm-up With General Class Partner WOD 3 Rounds 535m Run as a Team (1 loop) 50 Power Snatches (95,65) 50/40 Cal Assault Bike 50 Wallballs 150 Double Unders 50 Kettlbell Swings (2,1.5) The run is performed together as a team. The rest of the reps are partitioned between the partners.
Warm Up With General Class WOD This workout was created by Shoreline CrossFit in memory of Ben Callahan, a 10-year old boy from their community who passed away tragically. He loved all of the movements in this workout and today we will WOD in his memory. “Ben The Warrior” In Teams of 3 2 Rounds […]
Warm Up/Skill Work 10 min AMRAP for Quality 2/1 Legless Rope Climbs 10 Strict Toes to Bar 50’ Handstand Walk Strength Overhead Squat 3-3-2-2-1-1-1 WOD (13 mins) “2223 Intervals” 2 minutes on, 1 minute off: 2 Rope Climbs 10/7 Cal Ski Erg Max Reps OHS (155, 105) 4th Round extends to 3 minutes. Go until […]
Warm-up EMOM 8 1. 200m Run 2. 15 Sandbag Back Squats 3. 100m Sandbag Run (on shoulders) 4. 3 Wall Climbs Oly (12 mins) Every 1:30 for 8 Rounds Squat Clean & Split Jerk 3 Reps* *Start at 70% and climb as able. Strength Deadlift 5-5-5-5 Straight Sets @ 80% WOD 20-15-10-5 Sandbag Over Shoulder […]
Warm-up With General Class Strength Box Squat with Chains 3-3-3-3-3 WOD 15-12-9-6-3 Burpee Pull-ups Front Squats (185, 125)
