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WOD – CrossFit – Tuesday – 8/20/19

PERFORMANCE

EMOM x10 min;
4 Burpee Over Bar + 4 Clean and Jerks; 135/95

For Time;
42 Alt DB snatch; 50/35
42/32 calorie Ski
30 Single Arm DB Hang Clean and Jerk (15/arm) 50/35
30/20 calorie bike
18 single-arm DB thrusters (9/arm)
18 calorie row

FITNESS

EMOM x10 min;
4 Burpee Over Bar + 12 Russian KB swings

For Time;
42 Alt DB snatch; 50/35
42/32 calorie Ski
30 Single Arm DB Hang Clean and Jerk (15/arm) 50/35
30/20 calorie bike
18 single-arm DB thrusters (9/arm)
18 calorie row

Comments

Alex RuggiereWOD – CrossFit – Tuesday – 8/20/19

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WOD – CrossFit – Monday – 8/19/19

PERFORMANCE
5 sets; Hang Snatch + Snatch; one set every 2:00
** does not need to be unbroken, but the whole complex should be completed in 12 seconds or less

For Time
35 wallball shots
25 T2B
15 BBJO
25 T2B
35 wallball shots
* Cash out, 400m run

FITNESS
5 sets; Hang Snatch + Snatch; one set every 2:00
Keep it light, play around with the movement

For Time
35 wallball shots
25 Situps
15 BBJO
25 Situps
35 wallball shots
* Cash out, 400m run

STRETCH/COOLDOWN

Downward Dog x1 min; shift weight back and forth between feet every 10 or so seconds

Seated Forward fold : 15 second active stretch followed by 10 second passive stretch, repeat this for 4 sets. in your active stretch, really reach

Downward Dog x1 min; weight evenly distributed on both feet the entire minute.

 

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Alex RuggiereWOD – CrossFit – Monday – 8/19/19

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WOD – CrossFit – Friday – 8/16/19

PERFORMANCE

Push Press; 5×5
– perform 3-7 supinated grip strict pullup after each set

For Time;
Grace’
Ski 30 calories
isabel

FITNESS

Comments

Alex RuggiereWOD – CrossFit – Friday – 8/16/19

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WOD – CrossFit – Thursday – 8/15/19

PERFORMANCE

Teams of Two;
3 RFT
run 600m
24 Synchronized Bar-facing Burpees
12 Partner Deadlifts
Guy/Guy Teams 275 loaded
Girl/Girl Teams 185 loaded
Guy/Girl Teams 225 loaded (2×45 + 2×10 on guys side) (1×45 + 1×25 on girls side)

FITNESS

 

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Alex RuggiereWOD – CrossFit – Thursday – 8/15/19

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WOD – CrossFit – Wednesday – 8/14/19

PERFORMANCE

“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 air squats

RX+ perform “Mary”
20 min AMRAP
5 HSPU
10 alt pistols
15 pullups

FITNESS

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Alex RuggiereWOD – CrossFit – Wednesday – 8/14/19

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WOD – CrossFit – Tuesday – 8/13/19

PERFORMANCE

EMOM x12 minutes
1st; Box Jump Over x8 reps
2nd; hang power clean x8 reps; 135/95

For Time;
100m sled push (45/25)
50 KB swings; 53/35
100m sled push

Walk 400m immediately after Workout

FITNESS

EMOM x12 minutes
1st; Box Jump Over x8 reps
2nd; DB hang power clean x8 reps

For Time;
100m sled push (45/25)
50 KB swings; 53/35
100m sled push

Walk 400m immediately after Workout

Comments

Alex RuggiereWOD – CrossFit – Tuesday – 8/13/19

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WOD – CrossFit – Monday – 8/12/19

PERFORMANCE

4 sets; Power Clean + Hang Power Clean; one set every 2:00, build from 75% of Power Clean

For Time;
Row 800m
66 Wallball Shots
132 dubs (264 single unders)

– rest 2 minutes

16 burpees
32 alt DB snatches
16 burpees

FITNESS

4 sets; Power Clean + Hang Power Clean; one set every 2:00, keep it light

For Time;
Row 800m
44 Wallball Shots
122 single unders

– rest 2 minutes

16 burpees
32 alt DB snatches
16 burpees

Comments

Alex RuggiereWOD – CrossFit – Monday – 8/12/19

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WOD – CrossFit – FRIDAY – 8/9/19

PERFORMANCE

Push Press; 5×5
– perform 3-7 supinated grip strict pullup after each set

for time;
70 dubs/140 single
20 burpee over bar
20 deadlift; 225/155
– rest 2 minutes, x2 sets

FITNESS

Push Press; 5×5
– perform 3-7 suppinated grip strict pullup after each set

for time;
140 single
20 burpee
20 Sumo KB deadlift
– rest 2 minutes, x2 sets

STRETCH/COOLDOWN

Pigeon x:20sec/side

Seated, single leg forward fold x:20sec/side

Seal Stretch x:40sec

 

Comments

Alex RuggiereWOD – CrossFit – FRIDAY – 8/9/19

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WOD – CrossFit – THURSDAY – 8/8/19

PERFORMANCE

Sprint Tri Pyramid
Ski 750m/600m
bike 50/40 calories
run 1 mile
bike 50/40 calories
ski 750m/600m

FITNESS

 

Comments

Alex RuggiereWOD – CrossFit – THURSDAY – 8/8/19

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WOD – CrossFit – WEDNESDAY – 8/7/19

PERFORMANCE

Back Squat; tough triple OR 3×10

8 min AMRAP
3, 6, 9, 12, 15, etc…
Power Cleans 185/125
HSPU

FITNESS

Back Squat; 3×10

8 min AMRAP
3, 6, 9, 12, 15, etc…
Dual DB power cleans
HR pushups

STRETCH/COOLDOWN
Twisted Cross x30sec/side

Frog x30 sec

Pidgeon x30 sec/side

Frog x30 sec

 

Comments

Alex RuggiereWOD – CrossFit – WEDNESDAY – 8/7/19