About University Ave CrossFit

This author has not yet filled in any details.
So far University Ave CrossFit has created 487 blog entries.

04.20.18

Seated Press 5x4 Increasing weight each set. Seated Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps Metcon AMRAPx15 400m run 8 strict pull-ups 12 overhead squats (95/65)     Metcon EMOMx8 Minute 1: 8-10 supine ring rows Minute 2: 45 second plank

By |2018-04-17T11:51:42-05:00April 20th, 2018|WOD|0 Comments

04.19.18

Metcon 20 power snatches (115/75) 800m run 20 front squats (135/95) 600m run 20 power cleans (155/115) 400m run 20 S2OH (175/135) 200m run EMOMx8 10 hollow rocks 10 toes-to-bar 10 second plank

By |2018-04-17T11:49:52-05:00April 19th, 2018|WOD|0 Comments

04.18.18

High Hang Clean EMOMx5x1 All reps at 65% of 1RM. Hang Clean EMOMx5x1 All reps at 75% of 1RM. Clean E90x4x1 Increasing weight each round to find a heavy clean. Metcon AMRAPx10 10 G2OH (115/75) 10 burpees over the barbell Rest 3 minutes before next metcon. Sled Pull Game Teams of two, with partners facing [...]

By |2018-04-17T11:47:40-05:00April 18th, 2018|WOD|0 Comments

04.17.18

Metcon EMOMx24 Minute 1: 12/8 calories on bike or 200m row Minute 2: 15 kettlebell swings (53/35) Minute 3: 10 thrusters (115/75) Minute 4: 12/8 ring dips Skill Work 3 rounds Minute 1: M.E. Muscle-Ups (low ring muscle-up progression x 4 reps) Rest 30 seconds Minute 2: M.E. (distance) DB/KB waiters walk (AHAP) Rest 30 [...]

By |2018-04-17T11:40:09-05:00April 17th, 2018|WOD|0 Comments

04.16.18

Front Pause Squat 5x3 (32x1) All reps at 65% of 1RM Tempo - 3 seconds down, 2 seconds pause, stand, 1 second pause between reps Mary AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups

By |2018-04-17T11:38:26-05:00April 16th, 2018|WOD|0 Comments

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 |2018-04-08T17:19:29-05:00April 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 |2018-04-08T17:18:21-05:00April 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 |2018-04-08T17:16:05-05:00April 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 |2018-04-08T17:10:02-05:00April 11th, 2018|WOD|0 Comments
Go to Top