Entries by Paul Vidal

02/19/2018

Strength/Skill 300 m Row 30 Supermans 30 Hollow Rocks 300 m Row 30 sec Superman Hold 30 sec Hollow Hold 300 m Row WOD Presidents Day WOD 45 Washington Wall balls (20/14) (16/12) 45 Kennedy KBS (55/35/20) 45 Trump Trunk Twists (w/MB) 45 Bush Box Jumps (20/18) 45 Dwight D. Double Unders 45 Lincoln Lunges […]

02/17/2018

Strength/Skill Coach’s Choice WOD “Dan” CrossFit Benchmark WOD 4 Rounds for Load and Time 21 Overhead Squats 400 meter Run Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec). This benchmark workout was first posted as the workout of the day […]

02/16/2018

Strength/Skill EMOM 12 1′, 4′, 7′, 10′: 20 sec L-sit on rings or parelletes 2′, 5′, 8′, 11′: 20 sec Hollow Hold 3′, 6′, 9′, 12′: 20 sec of Sit ups WOD Accumulate ___ #s for time Men: 1,500 #s Women: 1,000 #s Complex 4 DL 3 Hang Cleans 2 FS 1 S2OH *1 complete […]

02/14/2018

Strength/Skill SA KB Bench Press 3×10 AHAP –superset– Foot Elevated BB RDL 3×12 WOD 50 Shades of CrossFit For time 50 Box jump, (24″/20″) 50 Push Ups 50 Front Squats (45/35) 50 Steps Walking Lunge 50 D-ball over shoulder (35/25) 50 Push press 50 Back extensions (Scaled: supermans) 50 Wall balls (20/14/12) 50 Sit ups […]

02/13/2018

Strength/Skill Jerk 1RM WOD AMRAP 10 1, 2, 3, etc Burpees over KB 1, 2, 3, etc KBS Round 1: 1 Burpee, 1 KBS Round 2: 2 Burpees, 2 KBS Round 3: 3 Burpees, 3 KBS Continue this sequence until time elapes  

02/12/2018

Strength/Skill Deadlift 1RM WOD CrossFit Games 21-15-9 Complex Time Cap: 7 minutes 8 Deadlifts (155/115) Scaled (135/95) 7 Cleans 6 Snatches 8 Pull ups 7 C2B Pull ups 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pull ups 5 C2B Pull ups 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pull […]

02/10/2018

WOD   18 min. Total (on a running clock) AMRAP 4 20 KBS (55/35) 10 Push ups 40 DU AMRAP 6 5 Strict pull ups 5 Burpees AMRAP 8 10 Hang power cleans (95/65) 10 cal Row

02/09/2018

Strength/Skill   “DURANTE CORE” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest WOD   “BAMF V2” For Time 21 Push Jerks (185/125) 15 Push Press (155/105) 9 Strict Press (115/80)

02/08/2018

Strength/Skill   Deadlift 5×5 @60-65% WOD Buy in: 50 Lateral DB Jumps then AMRAP 12 -2 Squat snatch (175/125/85) -10 Alternating KB Box Step-up (70/55/35) -50 Sit ups then Cash out: 25 Deadlifts (185/135/95)