by Karen O'Donnell | Jun 13, 2018 | WOD |
Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x Max
by Karen O'Donnell | Feb 16, 2018 | WOD |
AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...
by Dennis ODonnell | Jan 2, 2018 | WOD |
Strength: 1RM Back Squat 15 Minutes Metcon: 24-18-12-6 KB Swings (53/35) Front Rack Lunges (115/85) Core/Accessory: Single Leg Banded Curls 3 x 20 each leg Side Plank 3 x Max effort each side
by Karen O'Donnell | Dec 19, 2017 | WOD |
Strength: Back Squats 3x(4+4+4) (75%) Metcon: AMRAP 8 15 Cal Row 10 Deadlifts (185/135)
by Karen O'Donnell | Dec 4, 2017 | WOD |
Strength: Back Squat 3×5.5.5 @70% Metcon: 7 AMRAP 8 KB Swings (53/35) 16 Goblet Squats (53/35) Core/Accessory: 50 Banded Leg Curls 50 Banded Hip Abductors (Each Leg)
by Karen O'Donnell | Nov 30, 2017 | WOD |
Strength: Back Squats 5×5 Metcon: 1000m Row 40 Wall balls 750m Row 30 Wall Balls 500m Row 20 Wall Balls 250 Row 10 Wall Balls Core/Accessory: TBA
by Karen O'Donnell | Nov 1, 2017 | WOD |
Strength: Back Squat 5×3 Build to a Heavy 3 Starting @ 70% Metcon: 200 M Run 3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65) 400 M Run 3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65) 200 M Run Core/Accessory: 3 Sets: 15x Banded Leg...
by Karen O'Donnell | Oct 4, 2017 | WOD |
Strength: Front Squat 4×5 @ 80% Metcon: 3 Rounds 10 Front Rack Lunges (115/75) 15 Push Press (115/75) 20 Back Squat (115/75) *1 Bar for All Movements Core/Accessory: Tabata Wall Sits (use weight if...
by Karen O'Donnell | Sep 18, 2017 | WOD |
Strength: Back Squat 4×8 @ 70% Metcon: 4 Rounds for Time 400 Meter Run 20 Kettlebell Swings (53/35) 10 Toes to Bar Core/Accessory: 3 sets: Bulgarian Split Squats x10 each leg (use weight if needed) Plank Holds x 1 minute (L, M,...
by Karen O'Donnell | Jul 31, 2017 | WOD |
Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each exercise
