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)

9/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 3… I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift. -Rest 5:00- II. ON A 12:00 RUNNING CLOCK… Max Rounds of Cindy + …

9/6/2019

Cable Crossfit Uncategorized

Strength ON A 15:00 RUNNING CLOCK FRONT SQUAT 1×10 1×8 1×6 1×4 -rest 1:30 b/t Sets- Metcon (Time) 3 ROUNDS 200m Med Ball Run 15/12 Cal Row 20 Sit Ups 15 Box Jumps -18 min cap-

9/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) Teams of 2 Switch Every 30 seconds 100 KB Swings 100 Sit Ups 100 DB Push Press 100 Plank Shoulder Taps 100  Up Downs 100  Slam Balls (30/20) 100 Jumping air squats

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 Kettlebell Bootcamp WOD

Strength 3 SETS 10/10 Split Squats(L/R) 10/10 Single Leg Glute Bridge Ups (L/R) REST 1:00 b/t sets Metcon (4 Rounds for reps) 4 SETS AMRAP x 3 MINUTES 4 Front Rack Lunges (95/65) 4 Hand Release Push Ups REST 1:00 b/t sets FINISHER Dumbbell Lat Pull Overs (2)x 15 DB Front Raises (2) x 12 DB Skull Crushers (2) x …

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 Kettlebell Bootcamp WOD

Strength EVERY 4:00 FOR 3 SETS 1:00 Plank (top of push up) 15 DB Bent over rows 10 Strict Pull ups Metcon (Time) 400m Run into… 5 Rounds 10 Up Downs 10 DB Power Cleans (40/30) 10/10 DB Reverse Lunges into… 400m Run

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