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Archives: EMOM

Wednesday, October 11, 2017

6 rounds of alternating Every Minute on the Minute (EMOM) for 18 minutes of:

Double Unders
Toes to Bar
Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 5

Saturday, September 30, 2017

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

Burpees
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post reps per round and totals to comments.

WOD Leaderboard
No Comments

Wednesday, August 23, 2017

A.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:
7 Power Snatch – 135#/95#
15/12 Cal Row

B.  L-sit Hold and handstand hold practice with time remaining.

Coach’s notes:

Post results for all to comments.

WOD Leaderboard
Comments: 8

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