by Bedlam Crossfit | Jun 5, 2018 | WOD
Tuesday 06/05 A1) 25-30ft DB Death march, rest 1:00 A2) :30 hollow rock, rest :30 x 3 sets B) 10 min EMOM Even: 5 reps @ 65% Deadlift Odd: 10-12 T2B C) For Time 20 S2OH (115/75) (95/65) 20 Box jumps 200m run 15 s2OH 15 Box Jump 400run 10 s2OH 10 Box jumps 600m Run D)...
by Bedlam Crossfit | Jun 4, 2018 | WOD
Monday 06/04 A1) 6-8 KB Front Rack Lunges per leg , rest :30 between legs, @20X1 A2) 5 BS Reps @20X1 @ 65% of 1 RM rest 2:00 between sets x 3 B) 2 rounds 2min AMRAP 250m row AMRAP burpees rest 2:00 2min AMRAP 250m run (shed and back x2) AMRAP DB Hang Clusters (40/25)...
by Bedlam Crossfit | Jun 1, 2018 | WOD
A1) 6-8 Back rack weighted reverse lunge @30×1, rest :30 between legs A2) 6-8 Nordic Hamstring raises @30×1, rest 1:00 x 3 sets B1) 10 perfect curtsy lunges per leg, rest :30 B2) 10 jumping AS + :15-30 Wall sit rest 1:30 x 3 sets C) 20min EMOM 1. 8 KBS...
by Bedlam Crossfit | May 31, 2018 | WOD
A) Open Gym B) Every 90 sec for 10 sets 1 Snatch, build with each set to a heavy single for the day C) 30min AMRAP @ 75% effort 400m run 15 BB thrusters 15 burpees over bar 1:00 plank D) Gymnastics 4-6 reps of this complex tuck + straddle + pike headstand rest 1:00...
by Bedlam Crossfit | May 30, 2018 | WOD
A) Every 90 seconds for 10 sets, Clean, build with each set to a heavy single for the day B) For Time 30 PS (135/95) 30 PC (135/95) 500m row C) Core 12Min EMOM 1. :30 plank alt. knee crunch 2. :30 L side plank pulse with a pause at top 3. :30 R side plank pulse with a...
by Bedlam Crossfit | May 29, 2018 | WOD
A1. 5-7 moderate push press , rest :30 A2. MAX HS hold Rest 1:00-1:30 x 3 B1. :10-:20 pull up iso hold, rest :30 B2. AMRAP dual kB bent over row Rest 1:00-1:30 x 3 C. 10minute AMRAP 2.2.2, 4.4.4, 6.6.6, etc R arm DB snatch L arm DB snatch No push up burpee *20 DU...
