by Bedlam Crossfit | May 24, 2018 | WOD
Thursday 05/24 A) Open Gym B) 30min AMRAP @ 75% pace 2:00 row 100ft Dual DB/KB Oh walk 100ft walking lunges 100ft Dual DB/KB Front rack carry A) Every 90 seconds for 10 sets hang snatch + Snatch Build with every set D) Gymnastics 50ft seal walk rest :30 Max headstand...
by Bedlam Crossfit | May 23, 2018 | WOD
A) Every 90 seconds for 8 sets hang clean + clean *build with each set. pause for 2sec at knee for hang clean B) 1 PC every 20sec for 5minutes at 75% of 1RM C) 10min AMRAP 400m run 15 KBS 15 Goblet Squats D) Bedlam Armor 125/100 cal row or 80/65 Cal AD for time...
by Bedlam Crossfit | May 22, 2018 | WOD
A) 8min EMOM 1. 4-6, 6-8 Strict C2B/PU @1111 2. 6-8 Barbell Supinated pendlay row @1111 rest 2:00 8min EMOM 1. 4-6, 6-8 Strict HSPU 2. 4-6, 6-8 Parallette Push up @12X2 B) 4 rds 500m row 12-15 T2B 12-15 Dual DB Push Press (50/35)(40/25) rest 2:00 C) Core 100m farmers...
by Bedlam Crossfit | May 20, 2018 | WOD
A) 4x 3 pause split jerk, rest 90sec – 2:00 between sets *Build to a tough working weight for all sets, pause for 2 at dip and receiving position B) 5×2 Pause Front Squats @ 33X1 Build with each set and rest 2:00 between C) 6 min AMRAP PC (135/95)(115/75) 8...
by Bedlam Crossfit | May 18, 2018 | WOD
Friday 05/18 A1) 6-8 RFESS, @30X1, rest :30 between legs A2) 6-8 single leg DL, KB on opposite arm @30X1 rest :30 between legs, 1:00 between sets B1) 8-10 Floor BB glute bridge with 2 sec pause at top B2) 4-6 seated box jump rest 1:00 btw movements x 3 sets C)...
by Bedlam Crossfit | May 17, 2018 | WOD
Thursday 05/17th A) Open Gym B) 30min AMRAP @ 75% pace 2:00 row 1:00 plank 2:00 AD :30 R side russian KBS :30 L side russian KBS C) A) Every 90 seconds for 8 sets 1 Hi hang Snatch + 1 Hang Snatch Build with every set D) Gymnastics 5-7 Pike to Headstand rest :30 :30...
