WOD

Friday, August 17th 2018

  Strength/Skill: Every 1:30 x 7 Hang power clean hang squat clean squat clean *ascending GP WOD AMRAP 12 10 squat clean 95/65 20 double-unders or 1 min OPEN WOD AMRAP 12 10 squat clean 135/95 40 double-unders Supplemental 2x 2 min top of push-up (hollow) hold rest 1...

Thursday, August 16th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD EMOM 15 10 OHS 95/65 5 box jump 30/24 15 Russian KB swings 53/36 OPEN WOD EMOM 15 10 OHS 135/95 5 box jump 36/30 15 Russian KB swings 72/53 Supplemental 4x :30 second downdog hold (elbows...

Wednesday, August 15th 2018

  GP/OPEN WOD "Maggie" 5 rounds for time of: 20 Handstand Push-ups 40 Pull-ups 60 Alternating Pistols Supplemental 4x 1 min bottom of squat hold (feet touching) rest...

Monday, August 13th 2018 “WEDDING BELLS AND DUMBBELLS”

*SPECIAL WOD FOR OUR CROSSFIT BQE NEWLYWEDS* Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD AMRAP 8 13 push-up 18 DB snatch 35/20 OPEN WOD AMRAP 8 13 Ring push-up 18 DB snatch 50/35 Supplemental 5x :30 Hollow hold reaching toes rest...

Saturday, August 11th 2018

  GP WOD "Dirty 30" 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Walking Lunges 30 Knees-to-Elbows 30 Push Press, 45/35 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders OPEN WOD "Filthy 50" 50 Box Jumps,...

Friday, August 10th 2018

  GP WOD 5x 3 min 400 run max bench press 95/45 rest 3 min OPEN WOD 5x 3 min 400 run max bench press 135/65 rest 3 min Supplemental 5x :30 bottom of squat hold (feet touching) rest...

Thursday, August 9th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD EMOM 15 (alternating) 5 Dumbbell squat clean thruster 35/20 10 Box pistols 15 abmat sit-ups OPEN WOD EMOM 15 (alternating) 5 Dumbbell squat clean thruster 50/35 10 Pistols 15 GHD...

Wednesday, August 8th 2018

  Strength/Skill: OHS 2-2-2-2-2-2-2 *ascending GP WOD 21-15-9 Overhead Squats, 95/65 lbs Pull-ups OPEN WOD "Josh" 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18 Pull-ups Supplemental 5x :20 second...

Tuesday, August 7th 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 5x 1 min 20 squats Max reps of clean and jerks 95/65 rest 2 min OPEN WOD 5x 1 min 25 squats Max reps of clean and jerks 135/95 rest 2 min Supplemental 5x :15 second bottom of push-up hold...

Monday, August 6th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD AMRAP 9 25 double-unders 15 wall ball 20/14 10/9 OPEN WOD AMRAP 9 30 unbroken double-unders 20 unbroken wall ball 20/14 10/9 Supplemental 5x :20 Hollow hold reaching toes rest...

Saturday, August 4th 2018

  GP WOD 5 rounds, each round for time, of: 10 Pull-ups 20 Push-ups 30 Sit-up 40 Air Squats Rest 3 mins between each round. OPEN WOD "Barbara" 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up 50 Air Squats Rest 3 mins between each...

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