October 31, 2017

Conditioning: Halloween Partner WOD

For time with a partner:

100 Dumbbell Snatches (50/35)

80 Row Calories

60 Burpees

40 Box Jumps (24/20)

20 Muscle-ups (scale: 20 Push ups+20 Pull ups)

***One person works while the other is holding their "pumpkin" (30/20 slamball)

Strength: (...

October 30, 2017

Strength: Snatch Balance 1-1-1

Conditioning: 5 rounds for time of:

20 Medicine Ball Cleans (20/14)

10 Push Press (155/105)

Post WOD: 50 Hip Extensions

50 Banded Abmat Sit-ups

October 27, 2017

Strength: Power Clean + Squat Clean + Jerk 1-1-1-1-1

Conditioning: 3 rounds for time of:

25 Wall Balls (20/14)

25 Kettlebell Swings (53/35)

October 26, 2017

Conditioning: For time:

Run 800m

Walk 400m

Run 800m

Walk 400m 

Run 800m

Post WOD: Dumbbell Bench Press 10-10-10

Dumbbell Rows 12-12-12

October 25, 2017

Strength: Front Squat 5-1-5-1-5-1

Conditioning: 12 min AMRAP

2 Rope Climbs

6 Deadlifts (275/185)

9 Box Jumps (24/20)

October 24, 2017

Conditioning: For Max Reps:

--0-5 min: Row 1000 meters + max rep Cluster (135/95)

--5-10 min: Run 800 meters + max rep Cluster

--11-15 min: Bike 1.5 miles + max rep Cluster

Post WOD: 10 min EMOM

6 Strict Pull ups

October 23, 2017

Strength: Every Min. for 10 mins.

1 Snatch @85%

Conditioning: For Time (10 Min. Time Cap.)

10 Push Jerk (155/105)

100 Double Unders
8 Push Jerk
80 Double Unders
6 Push Jerk 
60 Double Unders

4 Push Jerk
40 Double Unders
2 Push Jerk
20 Double Unders

Post WOD: 3x20 Hollow Rock...

October 20, 2017

Strength: Find 1 RM Shoulder Press

Conditioning: For time:

15 Bar Muscle-ups

200m Medicine Ball Run (30/20) 

12 Bar Muscle-ups

200m Medicine Ball Run

9 Bar Muscle-ups

200m Medicine Ball Run

October 19, 2017

Conditioning: 20 min EMOM

Odd: 15/10 Cal Bike

Even: 10 Slamballs (30/20)

Post WOD: 3x15 Banded Abmat Sit ups

October 18, 2017

Strength: Front Squat 7-7-7

Conditioning: 4 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans 

6 Push Jerks 

3 Rope Climbs

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Email: crossfitkeylargo@gmail.com
 

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