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Posts Tagged: CrossFit Northern Liberties

  • WOD 092619: Kelly

    WOD 092619: Kelly

    CrossFit: Conditioning: Kelly 5 RFT 400m Run 30 Wallballs (20/14) @ 10ft 30 Box Jumps (24/20) Optional Cashout: Rowing intervals 250m Row 500m Row 1000m Row Hybrid: WOD 1: Same BootCamp: WOD 1: 24 Min EMOM 2 Handed Sled Pulls Plank Push Drag 3 sec Pause Goblet Squats (24/16) Bike Cal WOD 2: 2 Two

  • WOD 092019: Elizabeth

    WOD 092019: Elizabeth

    CrossFit: Strength: Back Squat Warmup to 65-70% then 5×5 @ 75-80% Conditioning: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips RX+: “Queen Elizabeth” 12-9-6 Squat Cleans (185/135) Ring MUs Hybrid: WOD 1: 18min AMRAP 10 Push Press 20 Plank Push Drag 10 MedBall Jacks 20 Toe Taps 10 Curtsey Lunges 20 Squat Pulses WOD 2: Same

  • WOD 061319: How Many Reps in one Round?

    WOD 061319: How Many Reps in one Round?

    CrossFit: Strength:Clean Complex 5-7 Sets (Up on Weight) 1 Clean Deadlift 1 Mid Thigh Squat Clean 1 Hang Squat Clean Conditioning: 3 Rds 4 Minute AMRAP 21/16 Cal Bike 21 Power Cleans 15 Wallballs (20/14) @ 10ft 2 Minutes Rest After Each Rd R1(135/95) / R1(115/80) / R3(95/65) RX+: R1 (155/105) / R2(135/95) / R3

  • WOD 061219: Sled Pull and Squat Wednesdays!

    WOD 061219: Sled Pull and Squat Wednesdays!

    CrossFit: Strength: Back Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: For Time 9-7–5 Ring MUs (Sub C2B Pullups 18-14-10) Squat Cleans (135/95) Run 200m After Each Round RX+: Squat Cleans (185/125) Hybrid: WOD 1: 15 Min AMRAP 10 Cal Ski 14 Wtd Rotational Plank 16 Box Jump WOD 2: Same

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

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