CrossFit Tri-County

WODs

12.17.19

Part 1 “Elizabeth” 21-15-9 reps for time of: Squat Clean (135/95) Ring Dips Scoring: Time Part 2 Squat Clean Build to a 1 rep max for the day in 15-20 minutes * Technique dictates how heavy to go – when technique breaks down, STOP adding weight to the bar *[…]

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12.16.19

On a running clock: Minutes 0-5 complete: 500/400m Row Max Double Unders in remaining time Minutes 5-10 complete: 500m/400m Row Max Toes to Bar in remaining time Minutes 10-15 complete: 500m/400m Row Max Alternating DB Snatch (50/35) in remaining time Minutes 15-20 complete: 500m/400m Row Max Burpees to 6″ target[…]

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12.13.19

In teams of 2 complete: 100 Calorie Row 100 KB Swings (53/35) 100 KB Walking Lunge Steps (KB Goblet hold) 100 KB Swings 100 Calorie Row Reps can only performed while partner is holding planks: * During the Rows, one partner rows only while the other partner holds a Front[…]

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12.12.19

Front Squat Build to a 2 rep max in 20 minutes Loading Guidelines: Sets 1-3: Warmup sets (30-60% 1RM) Sets 4-7: Working sets (75-95%) Goal is NO FAILED REPS Build up to and perform 3-4 tough sets of 2 For time: 10-8-6-4-2 Muscle Ups 2-4-6-8-10 Front Squats (185/125)* * Bar[…]

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12.10.19

AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double Unders

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12.4.19

Back Squat Build to a 9 rep max in 20 minutes Loading Guidelines: Sets 1-3: Warmup sets, moderate Sets 4-6: Working sets, tough Scoring: Load Complete as many rounds as possible in 9 minutes of: 9 KB Goblet Squats (70/53) 9 Handstand Pushups Scoring: Rounds + Rep

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12.3.19

Strength: Build to a heavy 3 postion power snatch   Wod AMRAP 3: 9/6 Calorie Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 4 Power Snatches (135/95)

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12.2.19

AMRAP 12:* 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35) *Every Minute on the Minute: 3 Burpees

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