May 18, 2021

Cable Crossfit CrossFit WOD

METCON: E2MOM x 24 MINUTES MIN 1&2 – 400m Run* MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups *Run must be completed in under 2:00. Adjust as needed. FINISHER: 3 SETS FOR QUALITY 10 Slow Arm Haulers 15 Hollow Rocks -Rest as needed b/t Sets-

May 17, 2021

Cable Crossfit CrossFit WOD

EXTENDED WARM-UP: EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts *Build to Heavier than Workout Weight. Bar comes from the floor METCON: 3 ROUNDS FOR TIME 9 Ring Muscle-Ups 18 Overhead Squats (115/75)|(75/55) RMU OPTION 1: Jumping Ring Muscle-Up RMU OPTION 2: Strict Pull-Up

May 15, 2021

Cable Crossfit CrossFit WOD

STRENGTH: ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex: 1 Hang Clean Pull + 1 Hang Muscle Clean + 1 Hang Power Clean METCON: PICK YOUR POISON (Time) 5 ROUNDS FOR TIME 10 Hang Power Clean (135/95)|(95/65) 50 Double Unders Or… 5 ROUNDS FOR TIME 5 Hang Power Clean (185/135)|(135/95) 50 Double Unders

May 14, 2021

Cable Crossfit CrossFit WOD

STRENGTH: Back Squat (6-4-4-2*) *Build to a Moderate-Heavy 2-Rep. METCON: AMRAP x 15 MINUTES 40-30-20 Wall Balls (20/14)|(14/10) 20-15-10 Pull-Ups*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on. **After the round of 20/10/100 go back to the start of the workout if time remains.

April 24, 2021

Cable Crossfit CrossFit WOD

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of: 1 Squat Clean + 1 Hang Squat Clean *Keep weight moderate-heavy. Perfect mechanics. WOD AMRAP EVERY 3:00 x 5 SETS 100m Run 15 Box Jump Overs (24/20)* Max Hang Squat Cleans** with remaining time… -Rest 1:30 b/t Sets- *Step-Down on the BJO every rep. **Rounds 1 & 2 …

April 23, 2021

Cable Crossfit CrossFit WOD

WOD FOR TIME 100 Double Unders Immediately Into… 25-20-15-10-5 Handstand Push-Ups 10-20-30-40-50 Sit-Ups Immediately Into… 100 Double Unders

April 22, 2021

Cable Crossfit CrossFit WOD

WOD 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- FINISHER FOR TIME 100 Single DB Glute Bridges* *DB rests on the hips.

April 21, 2021

Cable Crossfit CrossFit WOD

WOD “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)|(65/45) FINISHER 3 SETS FOR QUALITY 20 Empty Barbell Curls 20 Supinated Bent Over Rows -Rest 1:30 b/t Sets-

April 20, 2021

Cable Crossfit CrossFit WOD

Skill ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups*Focus on Hips to Bar WOD FOR TIME 72/58 Cal Bike* 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12 Burpee Bar Muscle-Ups*7:00 max time to accomplish (Score is Time)

April 19, 2021

Cable Crossfit CrossFit WOD

Strength 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight WOD (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Wall Balls (20/14)|(14/10) 10 Hang Power Clean (115/75)|(75/55) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side (Score is Rounds + Reps)