by Kelly McKinney | Jan 26, 2023 | WOD
WOD StrengthSnatch Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch *see if you can start a little bit heavier than last week, maybe by 3-5% MetCon7 Rounds for time (RX+ 10 rounds): 5 DB hang power cleans 35/25s,...
by Kelly McKinney | Jan 25, 2023 | WOD
WOD Mute Sports Equipment Double Under Clinic 1st 20 minutes of class MetCon”ANNIE”50-40-30-20-10Double undersAbmat sit ups
by Kelly McKinney | Jan 24, 2023 | WOD
WOD StrengthE3M x 4 sets -10 deadlifts, either complete all sets at your heaviest weight from last week or if you are able to, go up 5% from where you ended last week and complete all sets at that weight-12 banded lat pull-downs-10 push-ups Metcon4 rounds of 2min on...
by Kelly McKinney | Jan 23, 2023 | WOD
WOD Strength E3.5M x 6 sets:- 3 bench press w/ :3 pause at chest(try to complete all sets at the weight you ended at last week or go up if able)-10 DB lat pull overs-12 Banded face pulls MetConCrossFit Games Open 17.1 (RX)For time:10 alt db snatches15 burpee box...
by Kelly McKinney | Jan 22, 2023 | WOD
WOD StrengthE3.5M x 4 sets:Back squat x 8 @ 40-45% immediately followed by…Max effort front squats Metcon8min AMRAP: -2 KB swings RX 53/35, RX+ 70/44-2 alt renegade rows RX 35/25 RX+ 50/35-2 alt goblet hold KB alt reverse lunges-4 KB swings -4 alt renegade rows-4 alt...
by Kelly McKinney | Jan 20, 2023 | WOD
WOD MetConToday’s workout is in honor of Sean Keller. He loved playing 21 in basketball, therefore the 21 reps in the workout.In teams of 2, one person working at a time, 24min AMRAP:21 Deadlift (135/95)(185/135)21 Bar facing burpees over bar21 Pull-ups80 Double...
