by Bedlam Crossfit | Feb 18, 2018 | WOD
A) Min 0-15 Build up to a tough/heavy set of 3 Front Squats Min 20-25 EMOM 3 FS @ 75-80% of 1RM Front Squat B) 4 rounds for time 20/15 Cal Row 30 Air Squats 15 HSPU C) Optional Core 10 Min EMOM 1 – 30 Sec Front Bridge 2 – 15 Sec Hollow...
by Bedlam Athlete | Feb 17, 2018 | Bedlam Athlete
Choose 2 of the 3 Crossfit Open WODS to perform 17.2 12 Min AMRAP 2 Rounds: 50ft DB WL 16 T2B 8 DB PC (50, 35) 2 Rounds: 50ft DB WL 16 MU 8 DB PC 13.1 17 Min AMRAP 40 Burpees 30 Snatch (75, 45) 30 Burpee 30 Snatch (135, 75) 20 Burpee 30 Snatch (165, 100) 10...
by Bedlam Crossfit | Feb 16, 2018 | WOD
A) 15 Minute Warm up and Mobility B) Open Wod Strategy and Prep C) Open WOD 13.1 – ** new burpee standard. Must also jump at top for rep to count** As many reps as possible in 17 minutes of 40 Burpees 30 Snatch (RX 75/45) 30 Burpees 30 Snatch (RX...
by Bedlam Athlete | Feb 16, 2018 | Bedlam Athlete
FS, Build to a Tough Double 5 EMOM 2 FS @ 85-87.5% of RM C) 10 EMOM 3 Burpee BJO (24, 20) + 2-3 Hang Clean @ 70-75% D) 5 Rounds: 40 DU 10 S2OH (135, 95) 10 OHS E) 12 EMOM 45 sec Swiss Ball Stir the Pot 30 sec Pallof Press Hold 50ft/30 sec Seal Walk 30 sec Pallof...
by Bedlam Crossfit | Feb 15, 2018 | WOD
A) OPEN GYM B) 30min AMRAP 75% 40 cal row 100m waiter’s carry (alt. Arms at 50m mark) 7-10 ring push ups + :30 FLR hold on rings 20 Air squats C) Gymnastics focus: Bar Muscle Up 3 rounds for quality 20 bench pike hollow lat pull downs 10 straight arm jumps...
