Archives: Unilateral
Thursday, February 21, 2019
WOD:
5 Rounds for distance(s) and time(s) of:
5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V Sit-ups
REST 2:00
TT WOD – 19.1:
Coach’s notes: Post results for all sets to comments. Come out to watch the 19.1 announcement at 6pm and the infamous Head to Head Duel between Stephen K. and Derek M. at 7pm!
TAGS – Intervals, Unilateral, Core, Opens
Wednesday, February 13, 2019
For time:
Row 1000m
50 Shoulder to Overhead – 135#/95#
100 Single Arm Reverse Dumbbell Walking Lunges – 50#/35#
Row 500m
Coach’s notes:
Perform 50 reps of walking lunges with left arm and 50 with right. Post time to complete to comments.
WOD Leaderboard
Friday, January 11, 2019
WOD:
A1. Single Arm Dumbbell Walking Lunge – 12 steps/side X 5 sets, rest 90-120s
A2. GHD Sit-ups – 25 reps X 5 sets, rest 90-120s
A3. Triple Unders – 20 reps X 5 sets, rest 90-120s
FNL’s Partner WOD (5:00pm):
In Partners complete:
55 Cal row
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Synchronized overhead squats – 95#/65#
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Cal row
Friday, January 4, 2019
A. Single leg hop – 3 reps/side for max distance X 5 sets, choose your rest between sets.
Notes: Perform each leg separately and determine distance for 3 consecutive jumps per side.
B. 300 double unders for time.
C. Handstand Walk – As far as possible in one set.
D. Wall sit – Max time in one set.
E. Bar Hang – Max time in one set.
Friday, November 30, 2018
Complete As Many Reps As Possible (AMRAP) in 10:00 of:
5 Dumbbell Hang Clean and Jerks Right – 50#/35#
5 Dumbbell Overhead Squats Right
5 Dumbbell Hang Clean and Jerks Left
5 Dumbbell Overhead Squats Left
5 Strict Toes to Bar
REST 3:00, then complete As Many Reps As Possible (AMRAP) in 10:00 of:
15 Pull-ups
30 Sit-ups
60 Double Unders
Coach’s notes:
We are joining in on CrossFit Pyros WOD today and they in on ours! Post rounds and reps complete to www.crossfitpyro.com and to our comments.
WOD Leaderboard