USING “wdfywod” SHORTCODE:

WOD - Sat, Jan 24

Chick

CONDITIONING
"Shed" (Time)

10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to do them as singles. The dubs should take :30 or less. Use the run to “recover” before the next set of cleans and dubs. Target 17 minutes.

 

USING “wdfywod date=”2024/12/12” SHORTCODE:

WOD - Thu, Dec 12
WOD
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments

 

USING “wdfywod date=”2024/12/27” SHORTCODE:

WOD - Fri, Dec 27

Jim, Dusty + Jimmy

STRENGTH
Bench Press (5x3+, across)

Coaches will help you build to 8.5/10 effort to hold for all five sets of three reps. On the final set, do as many reps as possible. Record your weight and reps.

WOD
Bike Sprints 2 x (8x:20on/:10off) (Checkmark)

Today is the FINAL DAY of bike sprints! The target rpms for today’s interval will be the same as the first set of intervals from the last time we biked. You’ll get a four minute rest before the second interval. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff.

CASH OUT
Ab Rollout

Then for a cash out, you'll use a barbell like an abroller! Keeping your shoulders, hips and knees all in one line, let the barbell move away from your midline as far as you can without dipping in your lower back, and then pull it back with straight arms. These get SPICY!