April 17, 2021

Cable Crossfit CrossFit WOD

WOD: FOR TIME* 20 Back Squat (185/135)|(135/95) 30 Hand Release Push-Ups 30 Front Squats (135/95)|(95/65) 30 Hand Release Push-Ups 40 Overhead Squats (115/75)|(75/55) 30 Hand Release Push-Ups 50 Air Squats *Barbell comes from the ground for all Squat Sets (Score is Time)

April 17, 2021

Cable Crossfit CrossFit WOD

Skill: Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Ups WOD: Metcon (Time) 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 15 Hang Power Snatch (95/65)|(65/45) 500/400m Row(Score is Time)

9/5/2019

Cable Crossfit CrossFit WOD

Metcon (2 Rounds for reps) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate Effort

9/4/2019

Cable Crossfit CrossFit WOD

Weightlifting: Clean and Jerk  20:00 to build to 1RM for the day. *Power or Squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

9/3/2019

Cable Crossfit CrossFit WOD

Metcon (Time) 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run 40 Double Unders 20 Single DB Step-Ups (50/35)|(35/25)|(24/20) -24:00 Time Cap OPTIONAL FINISHER 3 SETS 10/10 Single DB Bent Over Row 10 Strict Hanging Knee Raise 30 Glute Bridge-Ups

9/2/2019

Cable Crossfit CrossFit WOD

Metcon Camilleri (Time) 3 Rounds 400m Run 12 Pull Ups 300m Run 24 Air Squats 200m Run 17 Push Ups 100m Run 33 Abmat Sit-ups *Rx must use Weight Vest 20#/14# On Saturday, we will be doing the commemorative workout for the End of Watch for  Officer Andrew J. Camilleri, Sr.  Officer Camilleri was killed when his patrol car was …

8/9/2019

Cable Crossfit CrossFit WOD

Skills Clean & Jerk ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight Metcon California Love (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75)

8/8/2019

Cable Crossfit CrossFit WOD

Metcon (4 Rounds for reps) 4 SETS AMRAP x 4 MINUTES 10 Cal Bike 10 Slam Ball (20/15)|(15/10) -Rest 3:00 b/t Sets

8/7/2019

Cable Crossfit CrossFit WOD

Skills Kipping HSPU EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog Metcon (Time) 21-15-9-6 Handstand Push-up 8-8-8-8 DB Box Step-Over (50/35)|(35/25)/(24/20) *Run 200m After Each Set

8/6/2019

Cable Crossfit CrossFit WOD

Strength Back Squat 5×1 (20X1) Back Squat @80-90% of 1RM* -Every 2:30 Minutes- Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Back Squat (155/105)|(135/95) 21 Unbroken Double Unders* *:30 of attempts or 1:00 Max on each DU station through the workout.