by Bedlam Crossfit | May 29, 2019 | WOD
A) 8 x 1.1 Snatch Hi-Pull. Power Snatch Pause in receiving position for 2 sec rest 90sec , building to a heavy or work technique B) 4-5 Rounds 200m row 10 DL (185/125) (155/105) 5 DB HPC+OH per arm 10 No push up Burpee C) Core 4 sets 10 R side plank Hug and reach 10...
by Bedlam Crossfit | May 28, 2019 | WOD
A) Post Murph Mover – 22minutes at EZ Pace 75% pace 400m Row 400m Run / 15/12 cal AD 20 alt prisoner step ups 100m farmers carry B1) 12-16 total alternating Arnold press, pause at the top, B2) 6-8 Single Arm DB /KB row , per arm B3) 5 Single Arm half get ups /...
by Bedlam Crossfit | May 24, 2019 | WOD
A1) 3 Pause Push Jerk, 2sec pause in dip and receiving position rest 30sec A2) 15 WB Push Press, rest 30 A3) 10-12 SeeSaw DB/KB Row rest 90sec x 4-5 sets B) 17minute Cap 3 rounds 15 OHS (105/75) (95/65) (75/55) 200m run rest 2:00 3 rounds 20 Box Jumps 20 KBS (53/35)...
by Bedlam Crossfit | May 23, 2019 | WOD
OPEN GYM OR A1) 6-8 Dips (Bar or Ring) @21X1 Tempo, rest 1:00 x A2) 10 Jumping AS right into a 30-45sec Wall sit hold rest 90sec x 4 sets B) 20 Minutes Steady Effort 400m run / 400m row 20 no push up burpee 100m Farmers Carry 20 v-ups / v-tucks / ABMSU C) Gymnastics...
by Bedlam Crossfit | May 22, 2019 | WOD
A1) Dual KB Front Rack Step ups 10-14 rest 30 A2) 8 DB/KB RDL @31X1, rest 30 rest 1:00 x 3-4 B) 4x Max set of Strict HSPU/Box Push Ups/Push Ups First 3 sets stop 1-2 reps shy of max Last set give us what you got left. rest 1:00-1:30 C) 4 Rounds NFT or 15minutes 200m...
by Bedlam Crossfit | May 21, 2019 | WOD
A) 8 x 1.1.1 Clean hi-pull, PC, S2OH Pause in receiving position for 2 sec rest 90sec B) 10 Min Amrap 3.3.3,6.6.6,9.9.9..etc PC (135/95) (115/75) WB T2B rest 3:00 4min AMRAP 400m run AMRAP DU in the remaining time C) Core 4 sets 12-15 WB Sit ups 12-15 V-tucks Amrap...
