CrossFit Tri-County

12.21.18

AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135

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12.19.18

6 Rounds: 500 Meter Row 400 Meter Run *Partners complete full rounds, then switch. (Three rounds per partner.)

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12.18.18

Wod no Barbell  3x- pull-up negatives (4 times) – 1 minute plank AMRAP 7 3 KB Deadlift (35/26) 3 KB Squats (35/26) (2 KBs) 3 KB push press (35/26) 6 KB Deadlift 6 KB squats 6 KB Push press 9 KB Deadlifts 9 KB Squats 9 KB Push press …..[…]

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12.17.18

no Barbell wod 27-21-15-9 Russian KB swings (53/35) Wall balls (20/14) Calorie Row wod 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie Row

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12.15.18

Hero Wod Victoria Teams of 2 10 Rounds for time 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 27 KB Swings 53/35 In Loving Memory of Victoria Soto Conneticut Shooting Hero Teacher Died Saving Students Victoria Soto was a teacher for 5 years The Tragedy Happened in room[…]

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12.13.18

AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3[…]

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12.12.18

Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed,[…]

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12.11.18

Wod: 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press)[…]

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