Wodify: Results in a box

BLOG

Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach

Weightlifting

Front Squat (5,5,5,5@60,65,70,70%)

Metcon

Metcon (Time)

For Time:

1k Row

50 Sit-Ups

100 Double Unders

50 Knees 2 Elbows

100 Double Unders

50 Push-Ups

100 Double Unders

ROM + Lift

Outerbridge CrossFit – CrossFit

Warm-up


15-20min

Weightlifting

Hang Power Clean (5-7 x2@75-85%)

1a: Bent Over Row (4x6ea)

1b: Handstand Holds (4x30s)

Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

pigeon, and couch or banded hip flex

Dynamic Warm Up (No Measure)

TBD by Coach
true group warmup

Weightlifting

Back Squat (10,10,8,8@60,65,70,75)

Metcon

Metcon (Time)

Buy in: 400m SPRINT

[If you come in before 1:45/2:00 you don’t have to do any squat cleans until 4:00]

100 Wallballs for Time:

[EMOM 3 Squat Cleans @165/115]

Happy 4th of July! U-S-A!

Outerbridge CrossFit – CrossFit

Open Gym (No Measure)

Make up a missed workout. Work a skill or weakness.
WE ARE BACK SQUATTING WEDNESDAY SO DONT GO CRAZY!

070317

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
3×10 YsTs, + Group warmup.

Weightlifting

Shoulder Press (Find 1RM (Strict))

Metcon

Metcon (Time)

For Time:

21 HSPU

21 Ring Dips

21 Push ups

400m run

15 HSPU

15 Ring Dips

15 Push-ups

400m run

9 HSPU

9 Ring Dips

9 Push-ups

Duo

Outerbridge CrossFit – CrossFit

Warm-up


10-15min chosen by Coach Alex!

Metcon

Metcon (Time)

3k Row(E60s switch)

50 Drop planks (alternating singles b/w partner)

40 Box Jumps [30/24 SAN]
30 K2e EACH [work at same time!]
20 Deadlifts [275/195] (alternating singles b/w partner)

Hatch

Outerbridge CrossFit – CrossFit

Weightlifting

Front Squat (5,5,5,5@60,70,75,80)

Metcon

Metcon (Time)

10 rounds for time:

30 double unders

15 kb swings [53/35]

(Rx+ = Unbroken [72/53] w/

200m run penalty if broken swings!)

ROMWOD + Lift

Outerbridge CrossFit – CrossFit

Warm-up


12min “Run the day”

Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)

Weightlifting

Hang Power Snatch (Find 3RM )

1a: Single Arm Dumbell Press (4x6ea)

1b: Banded Row (4×20)

Seated w/Band &PVC [Blck/Green]

1c: Push-ups (Tempo 4×5)

5 second hold at top, 5 second decent, 5 second hold at bottom, then speed out!

062817

Outerbridge CrossFit – CrossFit

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Hatch

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
You Go, I Go! 20meters ea. [Broad Jump, Crab walk, Lunges]x3 + GROUP DYNAMIC

Weightlifting

Back Squat (8,8,6,6@65,70,80,85%)

Metcon

Metcon (Time)

Reps of 21-15-9:

-Chest 2 Bar Pull-ups

-T2b

-Med Ball Cleans [50/30]

Rx+Bar Muscle Ups

Page 20 of 164« First...10...1819202122...304050...Last »