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Category: Uncategorized


WOD 1/22/19

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21st January

Fitness and Performance

 

For time
100′ HS walk (dbdb rig to garage door)
400m ski
400m run
75′ HS walk (down/back/down)
300m ski
300m run
50′ HS walk (down/back)
200m ski
200m run
25′ HS walk (down)
100m ski
100m run

Scale options for hs walk:
Scale distance
Scale to shoulder taps (50,40,30,20)
Wall walks: 8,6,4,2
Alt db press: 40, 30,20, 10 (total)


WOD 1/21/19

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20th January

Fitness and Performance

 

20 min AMRAP
Partner leap frog movements
15/12 cal row
15 db hang clean 50/35
12 db front squats


WOD 1/18/19

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17th January

Fitness and Performance

1. 6 rounds for Time
10-Toes to Bar
5-*Clean and Jerk 135/95

(Fitness can do Plate Ground to overhead for the C&J. Anyone needing to rest lats and grip because they are coming on Saturday to 1 of the 2 Hero WODs for SGT Carter they can substitute Vups for the Toes to Bar)

2. 500m Row at Medium pace. Rest up to but no longer than 4 min and do Max Effort 500m Row


WOD 1/17/19

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16th January

Fitness and Performance

 

10 Rounds
10-box jumps 24/20
1-Rope climb


WOD 1/16/19

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15th January

Fitness and Performance

 

1. 2 person Team(split work equal as possible)
150-Cal Bike
150-Dumbell Snatch 50/35
150-Wallballs 20/14

2. Work on OH Squat


WOD 1/15/19

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15th January

Fitness and Performance

1. Deadlift
4×3@80%

2. 12 min AMRAP
10-Pullups
20-Double Unders
15-ABMAT Situps


WOD 1/14/19

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13th January

Fitness and Performance

 

1. 15 min to Build to heavy single shoulder press

2. 5 Rounds for time
400m Run
15-Thrusters 75/55
10-Burpees


WOD 1/11/19

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10th January

Fitness and Performance

 

1. 15 min to build to heavy push jerk+split jerk

2. For Time:
50/35-Cal Row
35-Bar Facing Burpees
50-Overhead Squats 95/65


WOD 1/10/19

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9th January

Squat Challenge squat is FRONT Squat

Fitness and Performance

5 rounds for reps
60 sec Toes to Bar
60 sec Ring Dips
60 sec HSPU
60 sec Rest
(scale toes to bar to leg raises. scale ring dips to ring pushups or pushups. scale hspu to handstand holds or hspu off box or dumbell press)


WOD 1/9/19

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8th January

Fitness and Performance

20 min AMRAP
2 PERSON TEAM (split close to equal)
1000m row
100-Lunges

200-Double unders



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Brute Fitness CrossFit in Gadsden, Alabama. These featured blog posts should either get you motivated to start your fitness journey or inform you about the happenings in the fitness world.