BLOG / WOD

0

07192019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) 100 pull ups for time EMOM, including the first minute: 20 double unders RX+ = first 30 are strict pull ups Finisher B: [...]

0

07172019

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Metcon (No Measure) Handstand push up practice – not to fatigue Metcon B: Metcon (AMRAP – Reps) AMRAP3: 10 HSPU 30 wall [...]

0

07162019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×6 across) Metcon B: Metcon (Time) 5RFT: 15 heavy Russian swings 10 over the erg burpees 20/16 calorie row 15 minute [...]

0

07152019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Weighted Pull Up (5×3-5, same weight across) Pronated grip. A2: High Box Jumps (5×1-3) Score height (inches) instead of [...]

0

07132019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP30: 12/9 calorie row 10 med ball cleans (20/14) 5 ground to overhead Alternate full rounds with [...]

0

07122019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) For total reps: 3 mins each: Max cals Assault Bike Max push ups Max KB swings Right into 2 mins each Right into 1 [...]

0

07092019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (2×6 @31×1, then 4×6 no tempo, same weight across) Metcon B: Metcon (Time) 4RFT: 100m farmers carry 20 [...]

0

07082019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Strict Pull Ups (3×8-12; rest 30 sec.) A2: Kettlebell Pull Through (3×20 total; rest 60 sec.) Metcon B: Metcon (Time) For [...]

0

07062019

Announcements Schedule reminder: Thursday and Friday classes at 8AM and 10AM only. Regular schedule resumes Saturday. CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) [...]

0

07052019

Announcements Schedule reminder: Thursday and Friday classes at 8AM and 10AM only. Regular schedule resumes Saturday. CrossFit Twenty Pound Hammer – CrossFit Choose whether you want to do a [...]

0

07042019

Announcements Schedule reminder: Thursday and Friday classes at 8AM and 10AM only. Regular schedule resumes Saturday. CrossFit Twenty Pound Hammer – CrossFit Metcon Hotshots 19 (Time) 6 [...]

0

07032019

Announcements Schedule reminder: Thursday and Friday classes at 8AM and 10AM only. Regular schedule resumes Saturday. CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Hang Snatch + [...]

0

07022019

Announcements Schedule reminder: Thursday and Friday classes at 8AM and 10AM only. Regular schedule resumes Saturday. CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Weighted Pull [...]

0

07012019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Pull + Hang Power Clean (1+2; 15 mins building to heaviest, then 3 @ 80-85%) Metcon B: Metcon (Time) 3RFT: 15 hang power [...]

0

06292019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP20: 12 toes to bar 10 DB push press 8 renegade rows/ side Switch every time non-working partner [...]

0

Pride WOD

CrossFit Twenty Pound Hammer – CrossFit Metcon Marsha (AMRAP – Rounds and Reps) AMRAP24: Buy in = 92 DUs + 7 burpees In the remaining time, AMRAP of 8 deadlifts (275/205) 24 box jumps [...]