Author: CrossFit SOAR

WODs – 7.16.18 to 7.23.18

MONDAY Single Leg Romanain Deadlift: 4 x 6/6 at the same weight, rest 45s between legs AMRAP 20 as a team of 2: Row Max Meters Must switch every 2 minutes. Before every row, complete 5 Burpees over the rower TUESDAY DB Strict Press 3 x 6 per arm at 100% your 10rm from your …
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WODs – 7.9.18 to 7.15.18

MONDAY Establish a 10RM 1 arm high pull per arm in 3 sets or less. RECORD THIS NUMBER! EMOM x 18 1: 10 Cal Row 2: 10 Burpees 3: 100m Run TUESDAY Build to heaviest 1.1 Snatch in 12 minutes, then complete 3 more sets at 90%. 15-12-9-6 Overhead Squat 115/75 Russian Swing 70/53 WEDNESDAY …
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WODs – 7.2.18 to 7.8.18

JULY 4th – ONLY 8AM and 9:30AM CLASSES! Monday Handstand Walking 45:15 x 4 Row for Cals Toes to Bar DB Strict Press 35/20 Double-Unders Rest Tuesday Deadlift: 12 Minutes to Heavy 3, no bouncing, reset every rep. Complete 2 more sets of 3 at 90% of heavy. 4 Rds: 400m Run Rest 1 minute 3 …
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WODs – 6.18.18 to 6.24.18

MONDAY 6 rounds with a partner: 400m run Max meters on rower *one person running at a time *Score is time and meters rowed 4 rounds: L-Hold x 15s Curl-Ups x 10 with 5s hold at top 10 Push-Up T’s TUESDAY Slight incline BB Bench – 12 minutes to build to heavy 6, then 3 …
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WODs – 6.11.18 to 6.17.18

MONDAY 4 rds: 50 DUs 20/14 Cal Row 50 DUs Rest 4 Minutes between rounds. 3 – 4 rounds not for time: Max Stretch Push-Ups on KBs 15/15 Bent Over DB Row TUESDAY Power Snatch- 3 x 5 @70-75% Karabell 10 Rounds: 3 Power Snatches 145/95 15 Wallballs 20/14 WEDNESDAY 2 min on, 2 min …
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