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Archives: EMOM

Tuesday, April 18, 2017

A.  High Hang Snatch – 2, 2, 2, 2, 2, 2

B.  Alternate Every Minute on the Minute (EMOM) for 12 minutes:
5 Snatch (touch and go)
12 (guys)/10 (gals) Cal Row

Coach’s notes:

Post loads for all sets in A and results for B to comments.

WOD Leaderboard
Comments: 8

Sunday, April 9, 2017

A.  Alternate Every Minute on the Minute for 20 minutes:

15 Kettlebell Swings – 2.0/1.5 pood
10 Power Snatch – 95#/65#

B.  GHD Sit-ups – 15-20 reps X 5 sets, rest 2:00

 

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 4

Tuesday, March 28, 2017

A.  Rope Climb Tech work 10 minutes:

B.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:

8 Deadlift

16 Wallballs

Coach’s notes:

Choose your weight for the deadlift, and weight and height for wallball. Post all results to comments.

WOD Leaderboard
Comments: 9

Wednesday, March 8, 2017

CrossFit Pyro WOD

1. Alternating Every Minute on the Minute (EMOM) for 10 minutes of:

Legless Rope Climbs
As Far as Possible: Handstand Walk

Rest 5:00

2. As Many Reps As Possible (AMRAP) in 10 minutes of:

5 Chest to Bar Pull Ups
10 Burpees

 

Coach’s notes:

Post results for both sets to comments. Also post to CrossFit Pyro as we are stealing their WOD today!

WOD Leaderboard
Comments: 6

Friday, February 24, 2017

Alternate Every Minute on the Minute (EMOM) for 10 minutes:

20 Sumo Deadlift High Pull – 95#/65#
20 Hand Release Push-ups

Then, with no rest, Alternate Every Minute on the Minute (EMOM) for 10 minutes:

40 Double Unders
40 Squats

 

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 1

Tuesday, December 20, 2016

A.  Increase every minute on the minute:
Chest to Bar Pull-ups
Rest 5:00
B.  Increase every minute on the minute:
Dips

Compare to December 21, 2015

Coach’s notes:

Start a 1 rep in the first minute and add one rep each minute until you are unable to complete. Post rounds and reps complete for each to comments.

WOD Leaderboard
Comments: 11

Wednesday, December 14, 2016

Every Minute on the Minute (EMOM) for 20 minutes:

3 Power Cleans
3 Front Squats
3 Jerks

Coach’s notes:

Guys use 185#, gals 120#, and post results to comments.

WOD Leaderboard
Comments: 9

Wednesday, October 12, 2016

For as long as possible perform strict pull-ups on the odd minutes and strict dips on the even minutes, increasing one rep each minute as follows:

1st minute – 1 strict pull-up
2nd minute – 2 strict dips
3rd minute – 3 strict pull-ups
4th minute – 4 strict dips
And so on and so on…………………….

Then once you are unable to complete in the minute, begin working backwards for time.  For example, if you failed in minute 12 with 11 strict dips, start working backwards with the 11 strict pull-ups, then 10 strict dips, 9 strict pull-ups, 8 strict dips, and so on until you arrive back at your 1st strict pull-up.

Compare to April 13, 2016

Coach’s notes:

Post the rounds and reps completed going up and then the time required to get back down the ladder.

WOD Leaderboard
Comments: 9

Sunday, July 17, 2016

Alternate Every Minute on the Minute (EMOM) for 20 minutes:

7 Strict Handstand Push-ups (HSPU’s)
7 Hang Squat Cleans – 185#/120#

Compare to July 25, 2015

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 10

Sunday, June 19, 2016

Alternate Every Minute on the Minute (EMOM) and add reps per round for As Many Rounds As Possible (AMRAP):

1st minute – 3 pull-ups
2nd minute – 3 deadlift (body weight)
3rd minute – 6 pull-ups
4th minute – 6 deadlift
5th minute – 9 pull-ups
6th minute – 9 deadlift
7th minute – 12 pull-ups
8th minute – 12 deadlift
9th minute – 15 pull-ups
10th minute – 15 deadlift
Etc, etc.

Coach’s notes:

Post rounds and reps completed to comments.

WOD Leaderboard
Comments: 5