Sunday's WODs!

April 13, 2019

Here are your Sunday WODs!


Sunday April 14, 2019


Endurance WOD! (9am)


3 RFT:

50 Jump Rope (see below)

20 Calories

50 Jump Rope

20 Step-ups 20/24

50 Jumps Rope

20 HR Burpees

50 Jump Rope

200-400-800m Run


Jump Rope:

Round 1: Singles

Round 2: Backwards Singles

Round 3: DUBs


Crossfit (10am)




A) Touch and Go Muscle Cleans


3 x 5 reps at 25% of your 1RM clean & jerk.


Notes: Keep your shoulders over the bar to avoid tilting the upper body back in the pull phase where you have to combine the explosive power from the legs with aggressively using your arms to pull the bar to the shoulders. When lowering the bar, the plates have to touch the floor at the same time and you need to be in a position to start pulling immediately without any need for positional corrections.


B) Clean Deadlift - 3 sets of the following:

4 reps at 95% of your 1RM clean & jerk.

3 reps at 105% of your 1RM clean & jerk.

2 reps at 115% of your 1RM clean & jerk.


Notes: The starting position has to be identical to that of a clean, not a conventional deadlift. In the top position, the legs have to be straight and the upper body vertical so that the body is straight as an arrow while avoiding opening up the hips and tilting the upper body back.



For time:

25 Power Snatches

15 K2E

25 Power Clean and Jerks

15 T2B

25 Thrusters

15 C2B Pull-ups


RX = 75/115




Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload