by chesterfieldcf | Jan 14, 2021 | Uncategorized
Pre WOD Every 2:30, for 15 minutes (6 sets):Split Jerk x 1 rep*Set 1 – 1 rep @ 75%*Set 2 – 1 rep @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 1 rep @ 95% WOD Complete as many rounds and reps as possible in 15 minutes of:5 Strict Handstand...
by chesterfieldcf | Jan 13, 2021 | Uncategorized
Pre WOD Take 20 minutes to build to a 1-RM Front Squat Suggested sets:*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101+% WOD CrossFit Games Open Event...
by chesterfieldcf | Jan 12, 2021 | Uncategorized
Pre WOD Three sets of:1-1-2 Dumbbell Bench Press x 8-10 repsimmediately followed by…Banded Overhead Triceps Extension x 30 repsRest 60-90 secondsLandmine Row x 6 reps each arm @ 21X0Rest 60-90 seconds WOD Every 6 minutes, for 18 minutes (3 sets) for...
by chesterfieldcf | Jan 11, 2021 | Uncategorized
Pre WOD Three Sets of:Dumbbell Complex x 1Rest 30-60 seconds One Dumbbell Complex =(start in plank)Right Arm RowPush-UpLeft Arm RowPush-UpJump to standingDumbbell CleanFront Squat x 2 repsPush Press x 2 reps WOD “Keep it Steady”Three rounds for time of:800 Meter Run10...
by chesterfieldcf | Jan 9, 2021 | Uncategorized
WOD In teams of two, complete five rounds for time of:Run 400 Meters (partners must stay together)60 Kettlebell Swings (30 each; 24/16 kg)40 Kettlebell Box Step-Overs (20 each; 24″/20″)20 Strict Pull-Ups (10 each) Partners must run together, and may only start...
by chesterfieldcf | Jan 8, 2021 | Uncategorized
Pre WOD Every 2:30, for 10 minutes (4 sets):Front Squat*Set 1 – 2 reps @ 85%*Set 2 – 1 rep @ 90%*Set 3 – 1 rep @ 95%*Set 4 – Max reps @ 85% WOD Every 5 minutes, for 15 minutes (3 sets) for times:30/20 Calories of Assault Bike20 Thrusters (95/65 lbs)10 Bar-Facing...
by chesterfieldcf | Jan 7, 2021 | Uncategorized
Pre WOD Every 2 minutes, for 10 minutes (5 sets) of:Strict Overhead Press x 4 reps *Sets 1-3: 75% of 1-RM*Sets 4-5: 80-85% of 1-RM WOD “Benjamin Push-Up” For time:100 Push-Ups @ 10X1*(you must pause for 1-second at the top of each push-up) *Every time you break a set...
by chesterfieldcf | Jan 6, 2021 | Uncategorized
WOD For time:1000 Meter Row800 Meter Run150 Double-Unders100 Walking Lunges150 Double-Unders800 Meter Run1000 Meter Row
by chesterfieldcf | Jan 5, 2021 | Uncategorized
Pre WOD Every 2 minutes, for 12 minutes (6 sets):Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk WOD For time:30 Toes to Bar30 Shoulder to Overhead (115/75 lbs)30...
by chesterfieldcf | Jan 4, 2021 | Uncategorized
Pre WOD Every 2 minutes, for 24 minutes (8 sets):Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101-105%Rest as needed Build no heavier than...
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