1 K row 5′ rest 3 Rft 10 Power Clean 60/40 Kg 10 Burpees 5′ rest 3 Rft 10 DeadLift BW 10 Burpees lateral jumps CrossFit Endurance 3+ Hours After Strength & Conditioning WOD Choose ONE of The Following Sports: After a Solid Warm Up. Swim: 20 x 25m/y all out sprints from mid pool  [ Read More ]

Back Squat 5 – 75% 3 – 85% Amrap – 95% Met-Con 21-15-9-15-21 Front Squat 50/30kg Toes To Bar Double Unders CrossFit Endurance Choose ONE of the following sports: Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y Bike: 20 miles total: at 85% for first  [ Read More ]

”Fight Gone Bad” 3 Rounds for Reps 1′ Wall ball 9/6kg 1′ SDHP 35/25 Kg 1′ Box Jumps 50 cm 1′ Push Press 35/25Kg 1′ Row for Calories 1′ Rest CrossFit Endurance 3+ Hours After Strength & Conditioning WOD Choose One Of The Following Sports Swim: 10 x 75m/y repeats rest/ recovery is exact time  [ Read More ]

Press 1-1-1 Push Press 3-3-3 Metcon: 5 rounds x 20 squat plate 20/15kg 15 ring dips 10 pull up CrossFit Endurance Rest Day

6 Rounds for time 12 Power Clean 50/35 Kg 24 sit ups 12 KB Swings 32/24 Kg CrossFit Endurance “J.T” 21-15-9 Handstand Push ups Ring Dips Push ups 3+ Hours After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 Choose the duration based on the length of your  [ Read More ]

Skill Hang Power Snatch Metcon 5 Rft 15 MedBall Clean 15 Wall Ball CrossFit Parma Endurance Same above

Wendler Program Back Squat 3×3 Metcon 5 rounds x 5 Deadlift @ 100/70kg 30 bb lateral jumps 15 kte CrossFit Parma Endurance CFE S&C Program 6 Rounds for Time of: 3 Dead lifts 315lbs 6 Box Jumps 30″ 9 Burpees 3+ Hours After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim:  [ Read More ]

Skills: Double Unders Handstand Push ups Metcon Amrap 20′ 5 Burpees 10 Push ups 15 Squats every 4 rounds perform 3 wall climbs Wall climbs demo by Chris Spealler CrossFit Parma Endurance CFE Strength and Conditioning Rest Day Choose ONE of the following sports: 80% for the first half, 90% for the last half. Choose  [ Read More ]

2 x 1K Rowing 5 Rounds for time 6 Push Jerks 50/35 Kg 12 Pull ups 18 Box Jumps 60/45 cm

”Danny” Amrap 20′ 30 Box Jumps 60 20 Push Press 50 Kg 30 Pull ups

20′ To establish 1 RM Power Clean Games competitors: WOD 11.1 Amrap 10′ 30 Double Unders 15 Power Snatch 35/25Kg Class: Amrap 15′ 9 Thrusters 40/30 Kg 15 Rings push ups 12 Power snatch 40/30 Kg

”150°” 2 RFT 15 Goblet Squat 24/16 15 OH Lunges 25/15 15 Box Jumps 60/45 15 Wall Balls 9/6 15 Burpees H/O 15 Pull Ups 15 Plate sit ups 20/10 15 DB Push Press 20/15 15 Ring Dips 15 Cal Rowing

Back Squat – Wendler Program – Week 1 5 @ 65% 1RM 5 @ 75% 1RM AMRAP @ 85% 1RM Metcon 5 Rounds For Time 10 Power Clean 60/40 Kg 10 Toe 2 Bar 20 Double Unders

Burgener Warm Up Skill: Overhead Squat Metcon: 3 rounds x AMRAP 4min / rec.2min of 2 Power Snatch @ 40/25kg 4 Plio Push Ups 8 Wall Ball

Sumo deadlift 5-5-5 Met con 7 RFT 5 DB Snatch 15/10 right 10 Box jumps 60/45 5 DB Snatch 15/10 Left 10 KB Swings 24/16

Strenght & Conditioning recovery wod 3 rounds not for time 15 push ups 15 kb swings 15 pull ups 15 sit ups 15 good mornings

Competitors: Mobility/Grace Class Weighted pull ups 2-2-2-2-2 Met con Amrap 20′ 1 Power clean 60Kg/40Kg 1 Ring Dip 1 Pull Up Continue to add 1 Clean, 1 Ring Dip, 1 pull up each Round for 20 minutes.

Front Squat 5×2 Met – con for time 1K row 50 thrusters bb 20kg 50 push ups h/o

Intervals 2 x Tabata Row Metcon 3 rounds x 30 SDLHP @ 40/25kg 30 Hang Power Clean @ 40/25kg every time you drop the barbell, do 3 burpees

Skills: Run technique Met-con Amrap 15′ 10 pull ups 20 KB swings 24/16 Kg 40mt run

Push Press 5-5-5-5-5 Metcon: 21 – 15 – 9 Box Jumps Rings Push Ups Med Ball Clean

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

20′ to establish 1RM Power Clean Metcon Amrap 8′ 10 Deadlift 60/40 Kg 30 Sit Ups Rest 4′ Amrap 8′ 5 Floor to Overhead anyhow 50/30 kg 25 Air Squat

20′ to establish 1RM Thruster Metcon Ladder 10/1 Pull ups Burpee touch (touch the bar) + 20 Double unders after each couplet