161121
Skill/Strength 15:00 to establish: 1RM Push Press Max UB Double Unders WOD CFG Open WOD 16.5(ish) 21-18-15-12-9-6-3 Thrusters (95/65#) Bar Facing Burpees (18:00 cut-off)
View Article161122
Skill/Strength 12:00 to establish: ME UB Pull-ups Max Distance Handstand Walk *Can be strict, kipping, CTB, Bar MU or Ring MU WOD Every 3:30, for 5 Rounds: 400m Run ME UB Handstand Pushups *Score is...
View Article161123
WOD Thanksgiving with the Girls: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen’s House 400m Run 21 KBS (53/35#) 12 Pull-ups Fran’s House 15 Thrusters (95/65#) 15 Pull-ups Nancy’s...
View Article161124
Happy Thanksgiving! CrossFit 460 is closed today. Get some time outside and enjoy the rest day!
View Article161125
Open Gym: 8am to 12pm WOD 12 Days of Thankfulness 1 250 Meter Row 2 Muscle-Ups 3 Goblet Squats (55/35#) 4 Chest-to-Bar Pull-Ups 5 Handstand Push-Ups 6 Box Jumps (24″/20″) 7 Kettlebell Swings (70/53#) 8...
View Article161126
Open Gym: 8am to 12pm WOD “Marconi” In teams of 2: 2382 Meter Row -Then 20 Alternating Rounds Of- 11 Toes to Bar 20 Air Squats 16 KB Swings (53/35#) 2382-Badge Number 20-Years of Service 11.20.16-End...
View Article161128
WOD 3:00 AMRAP: 21 Clean and Jerks (95/65#) 21 Lateral Burpees over bar Max WBS (20/14#) 3:00 Rest 3:00 AMRAP: 18 Clean and Jerks (135/95#) 18 Lateral Burpees over bar Max WBS 3:00 Rest 3:00 AMRAP: 15...
View Article161129
Skill/Strength 12:00 EMOM, alternating: 6-5-4-3-2-1 Deadlift 40 Double Unders *Score is max DL# and Rx DU WOD 4 RNFT: 500m Row *Pace should be close to PR 1000m Row pace but not as fast as possible...
View Article161130
Skill/Strength Every 1:30 for 5 rounds: Round 1: 4 Snatches @ 65% Round 2: 3 Snatches @ 70% Round 3: 2 Snatches @ 75% Round 4: 1 Snatch @ 80% Round 5: 1 Snatch @ 80% *Power or full snatch, not TnG WOD...
View Article161201
Skill/Strength Every 2:00 for 5 rounds: 20-15-10-5-3 Strict Press WOD 20:00 AMRAP: With a partner, 30 Slam Balls 30 Situps 30 Step Ups 30 KBS (53/35#) *Only one partner works at a time
View Article161202
Skill/Strength 14:00 EMOM, alternating: Odd: 5 Barbell Good Mornings Even: 5 Handstand Pushups *Add weight each round for GM, if able *Do strict HSPU and or add a deficit, to increase difficulty if...
View Article161203
WOD 25:00 AMRAP, with a partner: 100 Double Unders 80 Wall Ball Shots (20/14#) 60 Burpees over your partner 40 Box Jumps (24/20″) 20 Toes to Bar 400m Run with plate (25/15#)
View Article161205
Skill/Strength 20:00 to complete 5 Rounds of: 10 Split Squats w/KBs in farmers carry (5 each leg) *Elevate back foot onto bench or box 5-8 Strict Pull Ups *Weighted if possible *Do not need to be...
View Article161206
WOD “Swolkie” 25:00 EMOM: Min 1: 5 Bench Press ~70% Min 2: 0:30 or 20 Banded Pull Aparts Min 3: 12 Burpees Min 4: 5 Dips (strict and weighted if possible) Min 5: 10 Barbell Bicep Curls (use the 15#...
View Article161207
Skill/Strength In 12:00, find a heavy complex of: 1 Squat Clean + 1 Hang Squat Clean + 1 Push Press 1 Squat Clean + 1 Hang Squat Clean + 1 Push Jerk 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk...
View Article161208
WOD 25:00 EMOM: Min 1: 5 Power Snatches (75/55#) Min 2: 0:40 Touch Down Squats Min 3: 0:30 Max Distance Row Min 4: 0:40 Hand Stand Hold Min 5: 10 Hollow Rocks + 10 Superman Cashout Coaches Choice...
View Article161209
Skill/Strength In 16:00, complete 4 Rounds: 3 Deadlifts @ 75%-80% Then choose one option: A. 1-4 Ring Muscle Ups + 4 Kip Swings B. 2-4 Ring Pull Ups + 4 Kip Swings C. 2-4 Jumping Muscle Ups + 4 Kip...
View Article161210
WOD For Time: 100 Thrusters (95/65#) *EMOM (including the start) 5 Burpees *25:00 cap
View Article161212
Skill/Strength 20:00 to complete 5 Rounds: 3 Back Squats *Start around 70% and add weight if possible After each set perform one option: A. 4 Strict HSPU + 6 Kipping (A+: add a deficit) B. 4 Kipping...
View Article161213
Skill/Strength Every 2:00 for 6 rounds: Snatch 3 at 65% 3 at 70% 2 at 75% 2 at 80% 1 at 85% 1 at 85%+ *Only increase in weight if you had NO misses on the last round *After each set perform 5-10 TTB...
View Article