Category: . P.E. Women

Standard Class Monday
3:10-3:15- Kettlebell tap race
3:15-3:25- 10 min EMOM: 2 power cleans View full article »

Standard Class Monday
3:05-3:12 – CrossFit Dodgeball
3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70%
3:30-3:50- Partner WOD:
30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps—even strict, chest-to-bar, L-sit if you can do it)
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes: 10 Burpees View full article »

Monday 12/9– Women

Skill Practice: 10 minutes

12 min. to find 5RM back squat

 WOD: 10m shuttle sprints

Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.

Mobility: 10 min squat archetype

Monday 12/9 — Men
Squat EMOM for 10 min: 3@75 of 5RM [15 min.]
Press EMOM for 10 min: 3@75 of 5RM [13 min.]
Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7 [10 min.]
9 rounds for distance: Run 15 sec; rest 45 sec. [12 min.] View full article »

Monday 12/2Women

WOD1– spend 12 minutes working up to 3 RM thruster

WOD– 18-15-12-9-6-3 reps for time of:
Thrusters (75/45)
Power snatches (75/45)
Toes-to-Bars View full article »

Monday 11/25– Women
Skill Practice:
8 minutes

WOD1: 12 minutes to find 3 RM deadlift

WOD2: With a partner, 6 rounds (alternating) for time of:
5 deadlifts (135lbs or scaled to 75% of 3RM)
10 pull-ups
200m run

*One partner completes a round while the other performs a Max L-sit, then rests
Resting partner will have one attempt to max L-sit (for time) at an point during their rest period.  Cumulative L-sit time (for both partners, all 6 rounds) is deducted from the overall time to determine score.

Monday 11/25– Men
Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
Press 5-5-5
Deadlift 5 View full article »

Monday 11/18– Women
Skill Practice: 10 minutes

WOD1: 4 rounds for time of:
200m run
25 Wall Balls (20/14)
15 Kettlebell Swings (70/44)

WOD2: 12 min. to find 3RM back squat View full article »