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WOD « CrossFit Clash | McDonough, Georgia | Henry County
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Whatever you say, Coach

CrossFit Clash – CrossFit View Public Whiteboard Strength Snatch (3 RM) Work to a heavy 3 RM squat snatch Skill Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 8 KB snatch (alternating) @ 35/26# 30 double unders Metcon Metcon (AMRAP – Rounds) 14 min EMOM: 1st min – 12/10 t2b 2nd min – 15/12 […]

Read More » | January 31, 2017 | Category: WOD | Comments: none

Sore Life

CrossFit Clash – CrossFit View Public Whiteboard Strength Front Squat (4 x 8) 70-75% Interval Metcon (No Measure) 8 min EMOM: 1st min – 3 strict press (heavy) 2nd min – 3 clean pulls @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 hang power clean @ 100/80# (axle bar) 12 […]

Read More » | January 30, 2017 | Category: WOD | Comments: none

Full Steam Ahead

CrossFit Clash – CrossFit View Public Whiteboard Strength 3 power clean + 1 push jerk (6 x 1) Every 2 min for 12 min *Work up in weight and complete the jerk after the last rep Skill Metcon (No Measure) 7 min AMRAP: 5 strict chin ups 3 strict HSPU 1 rope climb Metcon Metcon […]

Read More » | January 27, 2017 | Category: WOD | Comments: none

Just Between Us

CrossFit Clash – CrossFit View Public Whiteboard Metcon Metcon (Time) *With a partner, one person working at a time: 3000 meter row 200 thrusters @ 75/55# 20 muscle ups ICT ICT: Metcon (Time) 3 RFT: 40 double unders 30 GHD situps (scale to ab mat sit ups) 20 KB snatch (choose weight) 10 weighted pistols […]

Read More » | January 26, 2017 | Category: WOD | Comments: none

Every Minute Counts

CrossFit Clash – CrossFit View Public Whiteboard Strength Bench Press (4 x 8) 75-80% Strength Deadlift (14 x 2) Every 30 seconds for 7 minutes @ 75% 1 RM Metcon Metcon (AMRAP – Rounds) 21 min EMOM: 1st min – 12 hang pwr cleans @ 95/65# 2nd min – 10 bar facing burpees 3rd min […]

Read More » | January 25, 2017 | Category: WOD | Comments: none

Push the Limit

CrossFit Clash – CrossFit View Public Whiteboard 1 hang snatch + 1 OH squat 1 hang snatch + 1 OH squat Take 10 min to work to a heavy complex. Strength Snatch Pulls (6 x 3) 6 min EMOM: 3 snatch pulls @ 90% 1 RM snatch Metcon Metcon (Time) 20 HSPU (open standard) 30 […]

Read More » | January 24, 2017 | Category: WOD | Comments: none

War Path

CrossFit Clash – CrossFit View Public Whiteboard Strength Back Squat (3 x 8) 75-80% Interval Skill: Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 16 overhead walking lunges @ 45/25# plate 8 strict ring dips Metcon Metcon (Time) 2 RFT: 400 meter run 25 clean and jerks @ 95/65# 50 wall balls @ 20/14# […]

Read More » | January 23, 2017 | Category: WOD | Comments: none

Don’t Run Out

CrossFit Clash – CrossFit View Public Whiteboard Metcon A: Metcon (Time) On a continuous running clock… At 0:00, complete: 24-18-12 hang power clean + jerks @ 75/55# kettle bell walking lunges @ 53/35# B: Metcon (Time) at 10:00 min, complete: 400 meter run 30 power snatch @ 75/55# 400 meter run C: Metcon (Time) at […]

Read More » | January 20, 2017 | Category: WOD | Comments: none

Touch and Go

CrossFit Clash – CrossFit View Public Whiteboard Strength Power Clean (2,2 x 4) Increase weight each set. *2,2 means hit 2 reps back to back, rest 10 sec and do it again and that is one set Strength Front Squat (3 x 8) 65% Metcon A: Metcon (AMRAP – Rounds and Reps) 6 min AMRAP: […]

Read More » | January 19, 2017 | Category: WOD | Comments: none

Go Get It

CrossFit Clash – CrossFit View Public Whiteboard Strength Bench Press (Work to heavy triple) Bench Press (4 x 8) 65% of 1RM Interval Metcon (No Measure) 8 min EMOM: 1st min – 4 weighted pull-ups (choose weight) 2nd min – 8 bent over rows @ 135/95# Metcon Metcon (Time) 4 RFT: 75 dubs 15 goblet […]

Read More » | January 18, 2017 | Category: WOD | Comments: none