USING “wdfywod” SHORTCODE:

WOD - Thu, Mar 19

Liz

STRENGTH
Back Rack Lunge (Weight)

Back Rack Lunges
5 x 3, Across

Rest 2:00

RPE 8/10 or 70-80%

CONDITIONING (Time)

6 Rounds
200m Run
12 Box Jump Over, 20"

MAx: step up and over

MVx: 150m, step up

GOALS + GUIDANCE: The run will take :60 or less and the box jump overs :45-:60. Target 12 minutes (15 cap).

ACCESSORY (Checkmark)

3 Sets
10 Bicycle Crunch
10/10 Feet Elevated Glute Bridge

 

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!