Author Archives: Excelsior

Crossfit – Fri, Feb 13 15 Mins Skill Works Kipping Pull Ups PARTNER WOD AMRAP 20 Mins (AMRAP – Rounds and Reps) 20 Pull Ups – YGYG20 Wall Balls- YGIG20 Lunges Jump- YGIG20 DU / 40 SU- YGIG

Crossfit – Thu, Feb 12 Hang Power Clean (Hang Power Clean 5×5 Progressive Weight to 75% SS With 25″ Squat Hold ) WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) Even Minutes: 12 Power Clean (40-30)Odd Minutes: 8 Burpees Over the bar WOD 2

Crossfit – Wed, Feb 11 Incline Bench Press (Weight) Incline Bench Press 5 x 6 to 85 % SS with 5×5 Negative Push Ups WOD WAVE LADDER FOR TIME (Time) 10-5-10-5-10-5-10-5-10-5 CTBPike PuStrict Push Press BB (30-20)Hollow Rock

Crossfit – Tue, Feb 10 Front Squat (Front Squat 5 Sets 2×4 50% 2×3 60% 1×3 70% 1×2 80% 1×2 85%) WOD CHIPPER- For Time (Time) 20 OH Lunges KB (20-16) TOTAL20 Abmat Sit Ups20 DU / 40 SU20 Step Ups100 Mts Run16 OH Lunges KB (20-16) TOTAL16 Abmat Sit Ups16 DU / 32 SU16 […]

Crossfit – Mon, Feb 9 Push Jerk (Push jerk 5×5 Progressive Weight to @80%) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 10 Push Ups8 Burpees150 Mts row5 Walk Out WOD 2 AMRAP 8 MIns (AMRAP – Rounds and Reps) 10 TTB10 Wall Balls (9-7)10 American Kb Swings (24-16)

Crossfit – Sun, Feb 8 KRISSYS WILDCARD 🃏

Skills work – Sun, Feb 8 Squat Clean (1×1 RM)

Crossfit – Sat, Feb 7 PARTNER WOD AMRAP 24 Mins (AMRAP – Rounds and Reps) 400 Mts Row YGIG40DU / 80 SU YGIG50 Air Squat20 Cluster (40-30)200 Mts Run TOGETHER

Crossfit – Fri, Feb 6 15 Mins Skill Works Skin the Cat WOD 1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 10 Pull Ups10 Box Dips10 Triceps Push Ups WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 8 BB Row (40-30)30″ Hollow Rock8 Burpees Wall Ball

Crossfit – Thu, Feb 5 Complex Clean 6 Stes to 80% 2 DL + 2 Pull Clean + 1 Power Clean + 1 Tall Clean WOD 4 Rounds For Time (Time) 10 Hang Power Clean 40 DU / 60 SU10 Thruster KB (24-16)8 Burpees 200 Mts Run