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So far University Ave CrossFit has created 482 blog entries.

04.14.18

Partner WOD In teams of two, alternating movements complete: AMRAPx15 7 burpee box-jump-overs (24″/20″) 7 thrusters (155/105) 21 double unders Rest until the running clock reaches 20:00. Then…     Partner WOD In teams of two, alternating complete rounds: AMRAPx10 9 burpees-over-bar 9 push presses (155/105) 9 ring dips

By |2018-04-08T17:19:29-06:00April 14th, 2018|WOD|0 Comments

04.13.18

Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps     Barbell Glute Raises 3x8 https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be Single Leg Deadlift 3x8

By |2018-04-08T17:18:21-06:00April 13th, 2018|WOD|0 Comments

04.12.18

Weighted Step-ups 5x10 Two kettlebells in farmer’s carry hold. Choose a weight that’s challenging, but you can fully stand using one leg. 5 per leg. Bent Over Row 5x5 All reps at the same, moderate weight. Maintain a flat back. Metcon 3 rounds: Min 1: 100m run Min 2: 10 T2B Min 3: 10 goblet [...]

By |2018-04-08T17:16:05-06:00April 12th, 2018|WOD|0 Comments

04.11.18

Push Press 8x2 Metcon AMRAPx12 30 wall ball shots (30/20) 20 alternating dumbbell snatches (55/35 lbs) 10 strict handstand push-ups Rest 3 minutes before next metcon.  3x20 Kettlebell Swings 20 unbroken KB swings (AHAP) 10 burpees and start over if you break. Score is time, record weight in comments.

By |2018-04-08T17:10:02-06:00April 11th, 2018|WOD|0 Comments

04.10.18

Warm-up 2 rounds 30 second side plank (left) 30 second scapular circles from push-up position 30 second side plank (right) 30 second supinated-grip hang from pull-up bar High Hang Squat Snatch EMOMx5x2 Hang Squat Snatch EMOMx5x1 Snatch EOMOMx4x1 Increasing weight each set. Metcon 3 minute M.E. calorie row 3 minute M.E. G2OH (135/95) 3 minute [...]

By |2018-04-08T17:06:36-06:00April 10th, 2018|WOD|0 Comments

04.09.18

Metcon Every 8 minutes, for 40 minutes (5 sets), for times: 50 double unders 15 push presses (115/75) 15 back squats (115/75) 400m run Barbells are taken from the ground - no racks.

By |2018-04-08T16:42:42-06:00April 9th, 2018|WOD|0 Comments

04.07.18

AMRAPx30 In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 deadlifts (135/95) 100m KB farmer’s carry (70/53) 100 OH walking lunges (45/25 plate) 100 push presses (135/95) 100 single arm OH DB/KB Squats (50/35 or 53/35)      

By |2018-04-03T11:35:04-06:00April 7th, 2018|WOD|0 Comments

04.06.18

Power Clean EOMOMx8x2 Every other minute on the minute, complete 2 power cleans. These do not have to be TNG. Increase weight each set. Amanda 9/7/5 reps of: • Muscle-Ups • Snatch 135/95#

By |2018-04-03T11:33:05-06:00April 6th, 2018|WOD|0 Comments