fbpx

Month: April 2019

Month: April 2019

Mental Break
April 18, 2019 WOD oleglorycrossfit

RED (RX+): 6 Rounds Each for Time: 75 Single-unders 15 Deadlifts (265/175 lb.) **1 Round Every 90 sec. WHITE: 6 Rounds Each for Time: 75 Single-unders 15 Deadlifts (225/155 lb.) **1 Round Every 90 sec. BLUE: 6 Rounds Each for Time: 50 Single-unders 10 Deadlifts **1 Round Every 90 sec.

The Devil’s Bike
April 17, 2019 WOD oleglorycrossfit

For Total Time: 3 min.: Assault Bike (Cal.) 3 Rounds: 20 Wall Balls (20/14 lb.) 20 MB Jumping Lunges 3 min.: Assault Bike (Cal.) **Score = total time – total cal.

Split Squat
April 16, 2019 WOD oleglorycrossfit

Strength: Split Squats 2-2-2-2-2 Metcon: 10-9-8-7-6-5-4-3-2-1 for Time: Clapping Push-ups SA DB Cleans, 50/35 *Scale push ups and DB weight as needed.

Helen
April 15, 2019 WOD oleglorycrossfit

RED (RX): 3 Rounds for Time: 400-m Run 21 KB Swings (53/35kg) 12 Pull-ups WHITE: 3 Rounds for Time: 400-m Run 21 KB Swings (44/26 kg) 12 Modified Pull-ups BLUE: 3 Rounds for Time: 400-m Run 21 KB Swings 12 Ring Rows

Holy Hip Flexors
April 14, 2019 WOD oleglorycrossfit

Strength: Hang Squat Clean 3-3-3-3-3 Metcon: RED (RX): AMRAP in 15 Minutes: 18 Heel Touches 15 Hang Squat Cleans (95/65 lb.) 9 Over-unders WHITE: AMRAP in 15 Minutes: 18 Heel Touches 15 Hang Squat Cleans (75/55 lb.) 9 Over-unders BLUE: AMRAP in 14 Minutes: 18 Flutter Kicks 15 Hang Power Cleans 9 Over-unders

Grab a Friend :)
April 12, 2019 WOD oleglorycrossfit

RED (RX): For Time: In partners: 150 Double-unders 100 MB Sit-up Throws 75 Thrusters (115/75 lb.) Run 200 m together with MB (20/14 lb.) 100 Double-unders 75 MB Sit-up Throws 50 Thrusters Run 200 m together with MB (20/14 lb.) 75 Double-unders 50 MB Sit-up Throws 25 Thrusters Run 200 m together with MB (20/14

Read More

Crustache…
April 11, 2019 WOD oleglorycrossfit

RED (RX+): 4 Rounds of 5 Minutes: 4 Legless Rope Climbs 25 Ring Dips In what is remaining of 5 min., perform Strict Handstand Push-ups. WHITE (RX): 4 Rounds of 5 Minutes: 4 Rope Climbs 20 Ring Dips In what is remaining of 5 min., perform Handstand Push-ups. BLUE: 4 Rounds of 5 Minutes: 4

Read More

Death By Push Presses
April 10, 2019 WOD oleglorycrossfit

STRENGTH: Perform 3 Push Presses every minute. *Add 10-15 lb. every 5 min. *Start with 135/95 lb. METCON: Partner Handstand Hold Ladder -Partner 1 starts with 10sec, then Partner 2 goes. -Then they add another 10sec. -Repeat until one partner cannot hold for that period of time anymore. -The goal is a 1min hold (6

Read More

Heavy Leg and Lung Demand
April 9, 2019 WOD oleglorycrossfit

RED (RX): For Time: 800-m Run 30 Power Snatches (135/95 lb.) 40 Alt. Pistols Rest 1 min. 600-m Run 20 Power Snatches 30 Alt. Pistols Rest 1 min. 400-m Run 10 Power Snatches 20 Alt. Pistols WHITE: For Time: 800-m Run 30 Power Snatches (115/75 lb.) 40 Modified Alt. Pistols Rest 1 min. 600-m Run

Read More

Work the Midline
April 8, 2019 WOD oleglorycrossfit

RED (RX): 21-15-9 for Time: GHD Sit-ups Burpee Plate Jumps (45/25 lb.) Suitcase Deadlifts (50/30 lb.) *21-15-9 on each side. WHITE: 21-15-9 for Time: Abmat Sit-ups Burpee Plate Jumps (35/15 lb.) Suitcase Deadlifts (40/25 lb.) *21-15-9 on each side. BLUE: 21-15-9 for Time: AbMat GHD Sit-ups Burpee Plate Jumps Suitcase Deadlifts *21-15-9 on each side.