by Chris Tafaro | Apr 16, 2021 | W.O.D.
In Teams of 2 (1 working / 1 resting) Run 400 M together 14 Rounds 4 KB Swings 8 Box Jumps 4 Burpees *I go, you go Run 400 M together 14 Rounds 4 Hang Double DB/KB Snatch (scale will be 1 DB/KB) 8 Wall Balls 4 Burpees Run 400 M...
by Chris Tafaro | Apr 15, 2021 | W.O.D.
10 Rounds 3 Clean and Jerk (165/115) 6 Chest to Bar Pull Ups 9 Bar Facing Burpees *20 Minute Cap (strict) _______________________________________ Classic Crossfit. A heavy barbell, gymnastics, and engine. If you want to keep progress within Crossfit as simple...
by Chris Tafaro | Apr 14, 2021 | W.O.D.
100 M Run or Row 40 Wall Balls 40 One Arm DB Push Press (20 R / 20 L) 100 M Run or Row 2 Minute Rest 200 M Run or Row 32 Wall Balls 32 Alternating DB Snatch 200 M Run or Row 2 Minute Rest 500 M Run or Row 24 Wall Balls 24 One Arm DB Push Press...
by Chris Tafaro | Apr 13, 2021 | W.O.D.
10 Rounds 20 Double Unders 3 Strict Pull Ups 6 Push Ups 12 Sit Ups 20 Double Unders 1 Minute Rest *25 Minute Cap Each round is a sprint-pace __________________________________ We don’t want you at the jump rope for more than 20 seconds per trip, so if you want...
by Chris Tafaro | Apr 12, 2021 | W.O.D.
Part 1: Every 2:00 / 5 Sets 10 Back Squats *Aim for weights between 50-70% Part 2: 8 Minute AMRAP 5 Shoulder to Overhead (155/95) – from the ground 5 Burpees _________________________________ 10 Back Squats with an extra breath at the top can take...
by Chris Tafaro | Apr 11, 2021 | W.O.D.
Part 1: 2 Sets 500 M Row for time Rest 2-3 minutes between sets *Record fastest set Part 2: AMRAP 14 30 Alternating DB Reverse Lunge 30 Alternating Hang DB Snatch 30 Toes to Bar 15 DB Goblet Squats 20 Alternating DB Reverse Lunge 20 Alternating...
