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Category Archive for ‘WOD’

Friday 2.15.2019

Friday 2.15.2019 Complete as many reps as possible in 7-minutes Double Unders, 5-10-15-20-etc. Toes-to-Bar, 3-6-9-12-etc. Then, in 7-minutes establish a 1-rep max Clean & Jerk

Wednesday 2.13.2019

Wednesday 2.13.2019 5 Rounds 12 Power Snatch, 135-lbs/95-lbs 12 Chest-to-Bar Pull-ups

Tuesday 2.12.2019

Tuesday 2.12.2019 Alternate movements and complete for time: Thrusters 21-18-15-12-9-6-3 Deadlifts 3-6-9-12-15-18-21 Thruster Loads: M: 75-95-115-135-155-175-195 W: 55-65-75-95-105-115-125 Deadlift Loads: M: 315-275-255-225-185-155-135 W: 225-205-185-155-125-105-95 **Athletes are allowed to help change loads during the WOD

Monday 2.11.2019

Monday 2.11.2019 For Time Bar-Facing-Burpees, 120-reps

Friday 2.8.2019

Friday 2.8.2019 10 to 1 Push ups Dips 1 to 10 Clean and Jerk 95-lbs/55-lbs The WOD should be done as follows: 10 Push up 10 Dip 1 Clean and Jerk 9 Push ups 9 Dips 2 Clean and Jerks and so on…

Thursday 2.7.2019

Thursday 2.7.2019 3-minutes to establish Max Reps Back Squat 315-lbs/205-lbs Rest 1-minute 3-minutes to establish Max Reps Box Jumps 24-in./20-in. Rest 1-minute Max Reps Handstand Push-Ups

Wednesday 2.6.2019

Wednesday 2.6.2019 For Load: Snatch Pull + Hang Snatch + Snatch + Overhead Squat

Tuesday 2.5.2019

Tuesday 2.5.2019 For Time: 30 Bar Muscle-Ups

Monday 2.4.2019

Monday 2.4.2019 “Hangnail” AMRAP 16: 30 Dumbbell Hang Power Clean and Jerks (50/35) 25/18 Calorie Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)

Thursday 1.31.2019

Thursday 1.31.2019 Row 4:00 min MAX Distance -rest 4:00 min – Bike 4:00 min MAX Distance -rest 4:00 min – Ski 4:00 min MAX Distance

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