WOD

Tuesday, December 12th 2017

GP SKILL Every 1 min for 10 mins, alternating between: 5 Strict Pull-ups 10 Knee Ups use band if needed   OPEN SKILL Every 1 min for 10 mins, alternating between: 5 Strict L Pull Ups 10 Toes-to-bars   GP/OPEN WOD Jack Complete as many rounds as possible in 20 mins of:...

Monday, December 11th 2017

Strength - Bench Press Week 3 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x3 at 85% 1RM Bench Press 1x1+ at 95% 1RM Rest as needed between sets.   GP WOD For time: 1 Handstand Push Up Knees...

Saturday, December 9th 2017

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin,...

Friday, December 8th 2017

Strength - Deadlift Week 2 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 18 mins of: 25 Row...

Thursday, December 7th 2017

Skill Every 1 min for 8 mins do: 3 Pull-ups 2 Chest-to-bar Pull-ups 1 Bar Muscle Up scale as needed using: 5 beat kip 3 pull to 7 position 1 pull-up   GP WOD Tabata Wall Ball, 20/14 lbs, 10/9 ft Rest 1 min Tabata Push-up Rest 1 min Tabata Box Jump, 24/20 in   OPEN WOD...

Wednesday, December 6th 2017

Strength - Bench Press Week 2 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM Rest as needed between sets.   GP/OPEN WOD ISABEL For time: 30 Snatches,...

Tuesday, December 5th 2017

Strength - Back Squat Week 2 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 7...

Monday, December 4th 2017

Strength *ascending load 1 Power Clean + Squat Clean + 3 Front Squat, pick load Every 2 mins for 12 mins.   GP WOD 3 rounds for time of: 10 Squat Cleans, 105/75 lbs 20 Burpees   OPEN WOD 3 rounds for time of: 10 Squat Cleans, 155/105 lbs 20...

Saturday, December 2nd 2017

GP WOD - PARTNER WOD *partners alternating movements Complete as many rounds as possible in 22 mins of: 10 Kettlebell Swings, 53/36 lbs 15 Push Press, 75/55 lbs 20 Front Squats, 75/55 lbs OPEN WOD - PARTNER WOD *partners alternating movements Complete as many rounds...

Friday, December 1st 2017

GP STRENGTH 6x 1 min 5 kick up and negative rest 1 min 5 Kick Up To Handstand + Negative Hspus Every 1 min for 6 mins.   OPEN STRENGTH 6x 1 min 5 strict HSPU then max kipping rest 1 min Every 1 min for 12 mins do: 5 Strict Handstand Push-ups NaN Kipping Handstand Push...

Thursday, November 30th 2017

Strength - Deadlift Week 1 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating between: 5 Box Jumps,...

Wednesday, November 29th 2017

STRENGTH ascending for the first 5 sets, across for the last 5 sets 1 Hang Power Snatch + Hang Squat Snatch, pick load Every 1 min for 10 mins.   GP WOD Complete as many rounds as possible in 8 mins of: 10 Overhead Squats, 85/55 lbs max rep Double Unders, 2 mins Rest...

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