Friday, September 25
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- 25 Wall Balls, 20/16 lbs
- 25 Ground To Overheads, pick load
- 25 Push-up (hand release)s
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Thursday, September 24
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 5 rounds for time of:
- Run, 200 m
- 15 Deadlifts, 185/135 lbs
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Wednesday, September 23
SWOD:
- Snatch Grip Push Press 3-3-3
WOD: 3 rounds for time of:
- 15 Hang Snatches, 75/55 lbs
- 15 Box Jumps, 24/20 in
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Tuesday, September 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:21-15-9 reps, for time of:
- Power Clean, 115/85 lbs
- Burpee (Bar Facing)
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Monday, September 21
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 30-20-10 reps, for time of:
- Kettlebell Swing, 53/35 lbs
- Pull-up
- Kettlebell Goblet Squat, 53/35 lbs
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Wednesday, September 15
SWOD:
WOD: 3 rounds for time of:
- Run, 400 m
- 21 Hang Power Snatches, 75/55 lbs
- 12 Pull-ups
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Tuesday, September 14
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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Monday, September 14
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- Run, 400 m
- 20 Kettlebell Swings, 53/35 lbs
- 15 Hang Power Cleans, 115/85 lbs
- 10 Burpee Box Jump Overs, 24/20 in
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Wednesday, September 9
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Complete as many rounds as possible in 12 mins of:
- 5 Thrusters, 75/55 lbs
- 7 Hang Power Cleans, 75/55 lbs
- 10 Sumo Deadlift High-pulls, 75/55 lbs
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CrossFit Manvel Yoga
Monday - 6PM
Thursday - 5AM
Saturday - 1st & 3rd or each month.
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