Melissa

Pre: 2 rounds ( for reps)  60 sec DU 20 sec rest 60 OH Walking lunges 45/25 20 sec rest 60 sec Wall ball   20 sec rest  WOD: *4 rounds 200 Run 20 Pistol squat 20 HR push up 20 MB sit-up *CAP: 20 minutes    

PRE: 3min pull-up 3 rounds of 1 min wallsit 1 min plank   WOD: 12min AMRAP 2,4,6… Squat Cleans (75% 1RM)( + 2 reps each round) 6 Bar Facing Burpees  

“9/11 Tribute” WOD 2001 meter Run OR row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (72/55) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 2001 meter Row OR Run   The workout is symbolic of the US terrorist tacks of September …

9.11.18 Read More »

PRE: Eddie WOD:  INCREDIBLE HULK AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)

Pre: EMOM6 – 3 pause FS  (2sec pause at bottom) #70-75% No break right in to … EMOM6  – 3 touch n go DL at FS weight WOD: 12 AMRAP  10 T2B 10 S2OH (135/95) 200m Run    

Strength: Bench Press: 5×5 WOD: Nancy 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) Finisher: 3 min max. Sit up

PRE: 7 min EMOM 10 T2B 10 Russian twists with plate Hold Plank for remaining min then… 3 min sit-ups   WOD: “Martin“ 800 meter Run Then 8 Rounds of: 8 Push-Ups 8 Pull-Ups 8 Air Squats Then: 800 meter Run Martin WOD-  Created by Crossfit Hyannis in Massachusetts to honor and remember 8-year-old Martin …

8.23.17 Read More »

PRE 10 min Crossfit warmup   Emom 6 min – 2 squat snatch @75% Emom 6 min – 4 Front squat @ 65%   WOD 15 minutes AMRAP 4x Any way overhead (75% bw) 6x C2B  8x Pistol Squats

PRE 4 rounds 200m run 10 pull-ups   WOD: 3-6-9-12-15-18-21 Hang power snatch 95/65 6-12-18-24-30-42 Sit-ups  

PRE 5@60% 5@60% 5@65% 5@65% 5@70% 5@70% 5@75% 5@70%   WOD 8 min AMRAP 5 Power Cleans (135/95) 5 Front Squats 20 Double Unders