CrossFit Tri-County

WODs

11.21.19

Strength: Front Squat build to a heavy one.   Wod 75 Double unders 21-15-9 Strict Pull Ups Walking Lunge steps Wall Balls 20/14 75 Double unders

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11.20.19

5 rounds for max reps: 1 minute max Toes to Bar 1 minute max Burpee Box Jumps (24/20) 1 minute max Calorie Assault Bike Rest 2 minutes between sets. * Record your score as total reps completed in each of the 5 sets.

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11.18.19

AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)

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11.11.19

Horton Hero Wod 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 115, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps[…]

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11.5.19

Part 1 Power Clean 3-3-3-3-3-3-3 Working sets are not meant to be touch and go reps – reset between reps Let technique dictate how heavy you go – looking for consistent technique on ALL 3 reps If technique breaks down across reps, don’t add weight on the next set Loading[…]

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11.4.19

Back Squat 10-8-6-4-2 Loading Guidelines: 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% * Perform 2-3 warmup sets prior to first working set Scoring: Load WOD: Amrap 12 150m Run 15 Wall Balls 20/14 15 Ab Mat Sit[…]

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10.28.19

Emom 16 Min 1. 7 Overhead Squats 75/55 + 7 T2b Min 2. 70 Double Unders Min 3. 7 Wallballs 20/14 + 7 Burpees Min 4. 70 Double Unders

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10.24.19

In teams of 2, rotate through the following 3 stations: In 8 minutes: Each partner builds to a 10 rep max Bench Press rest 2 minutes In 8 minutes: Perform max Russian KB Swings (70/53) * Switch partners whenever you like rest 2 minutes: In 8 minutes: Perform max Assault[…]

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