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Archive for February 2020

SUNDAY WOD

South Slope CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 5: 30 Double Unders 15 Hand Release Push-ups – Rest 1:00 AMRAP 5: 100′ Farmers Carry 15 KB Goblet Squat (70/53#) – Rest 1:00 AMRAP 5: 15/10 Calorie Bike 15 Ring Rows Score = Total Rounds + Total Extra Reps

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SATURDAY COMMUNITY WOD

South Slope CrossFit – CrossFit Metcon (Time) 12 Rounds For Time w/ Partner, Alt. Movements 200 Meter Row 18 Wall Balls 20/14 14 Dumbbell Hang Clean & Jerk 50/35

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02-28-2020

South Slope CrossFit – CrossFit Strength A 20 Minute Clock A: Find 1 Rep Max Bench Press B: Perform x 1 AMRAP at 70% of today’s heaviest single. Bench Press (1 x 1) Bench Press (1 x AMRAP) Metcon Metcon (AMRAP – Reps) 5 Rounds –2 Minute Work –1 Minute Rest Buy In: RX =…

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02-27-2020

South Slope CrossFit – CrossFit Metcon (Time) 3 Rounds for Total Time 1,000(850) Meter Row 40 Sit Ups 100 Double Unders **2 Minute Break Each Round** **RX+ = GHD Sit Ups Thursday Mobility Session 1-2 minutes in each position for each movement – Banded Lying Hammy/Hip Stretch – Banded hip stretch facing rig w/ Internal…

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02-26-2020

South Slope CrossFit – CrossFit Strength A 20 Minute Clock Minute 0-10: Build to 1 Rep Max Push Press Minute 10-20: Build to 1 Rep Max Front Squat Push Press (1 x 1) Metcon Front Squat (1 x 1) Metcon (AMRAP – Rounds and Reps) “Mini-Hulk” 10 Minute AMRAP 3 Reps Each RX = 115/85…

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02-25-2020

South Slope CrossFit – CrossFit Gymnastics Gymnastics Skill 10 Minute Work Clock –Accumulate quality Unbroken Gymnastics Pulling Complexes EG: A: 2 Kipping Chest to Bar + 4 Kipping Pull Ups + 6 Toes to Bar B: 2 Strict Pull Up + 4 Kipping Pull Up + 4 Toes to Bar Strict Pull Up (Varied) Record…

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02-24-2020

South Slope CrossFit – CrossFit Strength A 20 Minute Clock –Accumulate 3 Reps @ 90% of 1 Rep Max Squat Snatch –Athletes may increase weight for additional reps once the three reps at 90% have been achieved. Squat Snatch (1 x 1 ) CONDITIONING Isabel (Time) For Time: 30 Snatches, 135# / 95# Mobility –…

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02-23-2020

South Slope CrossFit – CrossFit CONDITIONING Metcon (No Measure) EMOM x 24 –Alternating A: 12(9) Calorie Row B: 5 Burpee Box Jump Over 24/20″ C: 12(9) Calorie Bike D: 20 Air Squats

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02-22-2020

South Slope CrossFit – CrossFit Metcon (Time) Saturday Community WOD! Teams of Three, For Time A: 200 Calorie Bike B: 8 Rounds Of 30 KBS (53/35) 20 Toes to Bar **10 Synchronized Burpee to Target** **Team Rotates Biker after each set of Syncro Burpees **Calorie modifier = 180 M/F, 160 F/F/F **If the calorie bike…

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02-21-2020

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Total Working Time: 18-15-12-9 Dumbbell Thrusters 35/20 50-40-30-20 Double Unders —5 Minute Break— 18-15-12-9 Wall Ball 20/14 50-40-30-20 Double Unders —5 Minute Break— 18-15-12-9 Overhead Squats 75/55 50-40-30-20 Double Unders Mobility 2-3 Mimutes —-> Foam Roll Quads Then… 1-2 minutes per side of: —-> Banded Lunge…

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