by bbaker | Mar 31, 2018 | WOD
JESUS WOD (created by CrossFit Throne) / Teams of 2 The Jesus WOD is particularly brutal. Some participants have been able to finish it as prescribed; others have found that they had to scale-down the weight as the workout wore-on; all participants have found that it... by bbaker | Mar 30, 2018 | WOD
BARBELL 1) Barbell Warm-up 2) Deficit Deadlifts, w/ a 4″ deficit (standing on a 45# plate), warm up then 1x5 @ 55% (next week will be at 60%) ACCESSORY Pistols – 5x4 (roll to stand up; Single leg stand up from plates or 12″ box; banded single-leg or... by bbaker | Mar 29, 2018 | WOD
BARBELL 1) Bergerner Warm-up 2) Power Snatch 3@40%, 3@45%, 3@50, 3@55, 3@60 ACCESSORY Rope Climbs, 5x1 BODY-WEIGHT ONLY AMRAP 15 60 second Plank Hold 7 Burpees 9 Box Jumps or Step ups, 24/20″ WOD AMRAP 15 Row 10 cals 15 Front Rack Lunge, 95/65 20 Russian Med... by bbaker | Mar 28, 2018 | WOD
BARBELL 1) Barbell Warm-up 2) Shoulder Press 5x3 @ 60% ACCESSORY Bar Muscle-ups (jumping, banded, kipping, strict, weighted) BODY-WEIGHT ONLY Partner / AMRAP 18 50 Single-unders | RX+ Double-unders 15 Air Squats WOD 5 RFT / 18 cap 10 Hang Power Clean 95/65 | 75/55 ||... by bbaker | Mar 27, 2018 | WOD
BARBELL 1) Barbell Warm-up 2) Power Clean 5@40%, 5@45%, 5@50%, 5@55%, 5@60% ACCESSORY Dips 5x5-10 (rings or matador; jump, kip, strict, weighted) BODY-WEIGHT ONLY 2 RFT / 16 cap Run 800 or Row 1000m 30 Burpees WOD For time / 18 cap: 50 KBS 45/25 | RX+ 55/35 40 Lunges...