WODs

31201610

Caution CrossFit – CrossFit Strength Back Squat (12 E2MOM 3 reps @80-90% or 6 gm + 6 lunges ) Metcon Metcon (AMRAP – Rounds) Kettlebell Hell 14 min AMRAP 9 Hang cleans (55/35) 6 Front squat 3 S2OH Weightlifting Full Snatch 3×4@75% 3×3@80% Core Metcon (Time) 2min of a reverse […]

WODs

20162810

Caution CrossFit – CrossFit A: Bulgarian Squats 4 rounds for Quality/14 minutes Bulgarian squats – 8 -12 reps Stright Legged Deadlifts- 8-12 reps B1: Metcon (Time) 10min Cap 21 Deadlifts 255/165 21 HSPU (DEF) 15 Deadlifts 255/165 15 HSPU (DEF) 9 Deadlifts 255/165 9 HSPU (DEF) Rest 2min B2: Metcon […]

WODs

20162710

Caution CrossFit – CrossFit A: Strict Toes-To-Bar 12 minute Emom Min 1: Pull-Up hold at top 10-20 seconds followed by 20 second hold at the bottom Min 2: Ring dip hold at top 10-20 seconds followed by 20 second hold at the bottom Min 3: 4-6 strict T2B/T2B progression B: […]

WODs

20162610

Caution CrossFit – CrossFit A: Front Squat 12 minute Emom E: Front squat (4 seconds decending) 4-6 reps @80%-85% O: Superman Rocks B: Metcon (Time) 18 Minute time cap Buy in/out 100 butterfly situps/RX+ 50 GHD Sit-Ups 100 KB Swings 70/55 *Emom 5 push-ups C: Metcon (Time) 3 Rounds 3 […]

WODs

20162510

Caution CrossFit – CrossFit A: Bar Muscle-ups B: Metcon (AMRAP – Reps) 14min Amrap Ascending 4,8,12,16 Power Snatches 75/55 Box Jumps 30/24 Wallballs 20/14 C: Deadlift Deadlifts 5×6@ 80% D: Ghd Back Extention Back Extension 5×20

WODs

20162410

Caution CrossFit – CrossFit A: Clean and Jerk EMOMx10min E: clean+Jerk 2+1 75-80% O: 30 dubs/60 singles/60 jumping jacks B: Metcon (Time) partner wod (alternating movements) 6 rounds 15 T2B 15 Cal Row 15 BurpeesExample P1. 15 T2B P2. 15 Cal Row P1. 15 Burpees P2. 15 T2B P1. 15 […]

WODs

20162110

Caution CrossFit – CrossFit A: Metcon (Time) 4 rounds for Quality Arnold Presses – 8 -12 reps Chinese Planks – :20sec – :40sec B: Metcon (Time) Team Angie: 150 reps Pullups Pushups Squats Butterfly situps Or Strict Strict HSPU Pistols Ghd C: Metcon (Time) GHD Bench Press 5×20 D: Metcon […]

WODs

20162010

Caution CrossFit – CrossFit A: Handstand Push-ups Quality max 3 rounds 1min- Shoot throughs 2nd min- Pullups/ ring rows 3rd min- HSPU/ progression 1min rest B: Metcon (Time) 30-20-10 Cal row One Arm Snatches 70/50 C: Clean and Jerk clean and Jerks 3×4@70% 3×3@80% D: Metcon (Time) 10x 15cal assault […]

WODs

20161910

Caution CrossFit – CrossFit A: Overhead Squat Overhead Squats E:90 seconds 12min 2 snatch presses + 2 overhead squats B: Metcon (7 Rounds for reps) 21min : 2min work/ 1min rest 200m run + Max SumoDeadlift High pulls 95/65 C: Metcon (Time) 3 Rounds 3 candle stick lowers 30 Hollow […]