Deadlift Add 10# to 90% of your max you’ve been working with, then: 5@40%, 5@50%, 5@60% Buy in: 100 Double Unders (scale to singles-number scaled to capacity) WOD Goblet squats x 10 Toes to bar x 10 AMRAP 10 minutes Rest 2 minutes Box jumps x 10 Med ball sit ups x 10 AMRAP 10...Read More
Deload week!!Back Squatadd 10 pounds to you 90% then hit:5@40% – 5@50% – 5@60% WOD“CrossFit Disco”10-9-8-7-6-5-4-3-2-1Power Clean @75% of body weightPull ups Cash out: Musical Medballs or 100 air squats for timeRead More
Overhead Squatadd 10# to your 90% then: 5@75% -3@85% -1+@95% WODWeighted lunges x 20Wall Ball x 205 rounds Cash out: 50 Hand Release Push ups A good video for some wall ball technique!Read More
Strength & SkillsCrossFitting >3 months:Gymnastic work-HSPUsSkin the CatPistolsThen:Take 8 sets to build a Push Press Max CrossFitting <3 months:Squat TherapyWednesday’s WOD if you were not here. Some great tips on Handstand Push ups!Read More
Front SquatAdd 10# to 90% of your max you’ve been working with, then:5@ 75% – 3@ 85% – 1+@ 95% WODRun 400 metersDeadlifts x 5 @ 70%Dips x 10Climb x 1 or Chin ups x 154 rounds Cashout: pistols x 50 (total)Read More
Close Grip Bench Pressadd 5# to your 90% then:5@75%3@85%1+ @95% WODToes to Bar x 14Ground to Overhead x 7AMRAP 20 minutes Cash out: Barbell Rollouts x 50 Close grip bench pressRead More
Strength & Skills If you’ve been at Wolf River < 3 months, your work is:Shoulder mobilitySquat therapyPull up work If you’ve been at Wolf River >3 months, your work is:Hip DistractionShoulder mobilityBurgner Warm upThenSnatch Ladder Start with 50-60% of your most recent max, increase your snatch weight after each successful rep. Here’s some awesome shoulder...Read More
