Vigor CrossFit WOD 7.20.2017

Warm up With partner and empty bar alternate Curtis P’s (20) Alternate bear complex (10) Strength Bench Press 10 @ 50% 7 @ 60% 4 @ 70% 1-1-1-1-1-1-1 find daily max WOD Descending ladder 9—->1 HSPU C2B rest 3 minutes then… Descending ladder 4—–>1 Thruster 135/95 Muscle up Extra Max distance HS walk in 4 […]

Vigor CrossFit WOD 7.18.2017

Warm up 9 round tabata Sampson Stretch L, Sampson Stretch R, Squat therapy Strength Dead lift 5 @ 60%, 4 @ 70%, 3 @ 80%, 1-1-1-1-1 Find daily max WOD 2 minute AMReps with 90 second rest periods between Wall ball Ring row Sit up OHS 75/55 HR Push up Extra 3 box jumps every […]

Vigor CrossFit WOD 7.14.2017

Warm up Jog 400 5 min of Arm bar + TGU + Windmill Strength Strict press 9 X 2 OTM All reps above 80% WOD FGB timing 4 rounds T2B Walking Lunge HSPU RKB 24/16 Rest Extra Max bar hang in 5 minutes every time you come off the bar its 5 burpees

Vigor CrossFit WOD 7.13.2017

Warm up “Sally Up” Hold empty bar in front rack Strength 2 SDLHP OTM X 10 Start heavy and work up WOD Descending Ladder 7—->1 Clean 185/130 Box Jump 30/24 Extra Accumulate 3 minutes of plank time in under 5 minutes.

Vigor CrossFit WOD 7.12.2017

Warm up 50 Partner wall ball 25 PVC shoulder pass through Strength 3 Hand release wall climb up & downs OTM X 10 WOD Chipper 100′ Walking lunge 50 Push up 50 Double under 25 K2E 5 Rope climb (scale 3:1) 50 Box jump 24/20 25 Squat therapy 25 Pull up 50 Ab mat sit […]

Vigor CrossFit WOD 7.11.2017

Warm up 30-20-30 w/ mini bands then… OHS specific warm up to working weight Strength OHS 8 X 2 @85% every 90 seconds WOD 21-15-9 Front squat 95/65 push up’ rest 3 min 15-12-9 Clean and jerk 95/65 T2B rest 3 min 12-9-6 Thruster 95/65 Burpee

Vigor CrossFit WOD 7.7.2017

Warm up 5 rounds 20ft each crab walk bear crawl walking Sampson stretch WOD 7 min AMRAP 3 Power clean 95/65 3 Thruster 3 Wall climb WOD 7 min AMRAP 15 Hand release push up 15 Ab mat sit up 15 Alt KB snatch from the swing 20/12k WOD 7 min AMRAP 15 Deadlift 95/65 […]

Vigor CrossFit WOD 6.30.2017

Warm up Coaches Choice (make it spicy Wes and Elly) WOD 14 minute AMR&RP 40 T2B 30 Wall ball 20 Clean 135/95 10 Muscle up Strength 5 Front squat EMOM x 8 @ 65% Extra 2 minute AMReps Alternating Pistols Applied Full squat clean EMOM x 10 Start heavy and increase Conditioning Death By Sled […]

Vigor CrossFit WOD 6.29.2017

Warm up Tabata Air squat Double under Push up Sit up   WOD Chipper 15 Strict press 115/80 30 Bar facing burpee 15 Push press 115/80 20 Bar facing burpee 15 Push jerk 10 Bar facing burpee   Strength Bench press x 4 every 45 seconds for 10 rounds   Extra 5 Min AMReps Full […]

Vigor CrossFit WOD 6.28.2017

Warm up 10 air squat 10 kb deadlift 10 kb lunge 10 RKB 10 kb snatch 10 kb shoulder press   WOD FGB style timing 4 rounds Air squat Burpee Alternating jump lunge HSPU Rest   Strength 5 strict pull up and 5 strict dips EMOM x 10   Extra 3 minute AMReps ab mat […]