WoDs

Friday September 1, 2017

Posted on August 31, 2017 in by Coach Nez's blog

808's and Heartbreaks

Teams of two

  • 800m Plate Carry (45/25) 
  • 80 Cal Row
  • 80 Single Arm DB Push Jerk + 80 Box Overs (24/20)
  • 80 Cal Row
  • 800m Plate Carry

    1) Both Run
    2) Share the cals
    3) Simultaneously work on DBs and Box overs; switch as needed

Wednesday August 30, 2017

Posted on August 29, 2017 in by Coach Nez's blog

CrossFit Test #2 plus a bit

For Load

15.12.9.6.3

  • Clean and Jerk

* Each set must be done as touch and go. No resetting on the ground. You may rest overhead, front rack, or at the hips.
*The goal is to add weight over the 5 sets.

Saturday August 26, 2017

Posted on August 25, 2017 in by Coach Nez's blog

"31 Heroes"

AMRAP 31'

  • 8 Thrusters (155/105)
  • 6 Rope Climbs (15ft)
  • 11 Box Jumps (30/24)

In teams of two, partner 1 begins AMRAPing the above, while partner 2 runs 400m with a sandbag (45/25). When partner 2 returns from the run, the pick up from where partner 1 left off and continue.

Thursday August 24, 2017

Posted on August 23, 2017 in by Coach Nez's blog

Double Whammy aka. Wadda drag!

Sandbag Carry

  • 800m (100/70)

Sled Drag

  • 400m (bodyweight)

*half the class will complete the carry, and the other half will complete the drag

rest 5 minutes between

*both are for time

 

 

Wednesday August 23, 2017

Posted on August 22, 2017 in by Coach Nez's blog

"Ballistic Bonanza "

Teams of two, for time

  • 400m Relay --> partner one sprints, then comes back and tags partner two for their sprint, when both are back in gym--->
  • 160 DUs
  • 80 Bench Press (115/85)
  • 40 KBS (32/24)
  • 20 Rope Climbs
  • 40 KBS
  • 80 Bench Press
  • 160 DUs
  • 400m Relay

Friday August 18, 2017

Posted on August 17, 2017 in by Coach Nez's blog

G'head..nah..you G'head

Teams of two, one works

AMRAP 10' 

10.20.30.40.....

  • Deadlift
  • Hang Power Clean
  • Jerk

rest 5 minutes

AMRAP 10'

5.10.15.20.25....

  • Front Squat
  • DU

    Rx's @ 95/65