5
Oct

WODS FOR BLACK LABEL BEATDOWN

By: Kelly Harrod Leave a Comment

Wod #1 All 4 team members will be working (15 minute cap) 150 Pullups 100 Thrusters (95/65) 30 Bar Muscleups 150 Wallballs (20/14) 100 Box jump overs Each team member will have to complete a 400 meter run while the reps are being completed. So you will have 3 people working until everyone has completed […]

5
Oct

Black Label Beatdown Heat Schedule

By: Kelly Harrod Leave a Comment

Heat Schedule: Wod 1 Heat 1: 9:15 Arms and Hammered TEX-MEX Tom Fell Down Heat 2: 9:35 Kipping it Real We Do It For The Carbs Four Play Heat 3: 9:55 3 Beasts and B**** THE AMRAPPERS Derby City Crossfit Heat 4: 10:15 (scaled) WOD Are you lookin’ at? Masters and Miners Sweaty Wallballs and […]

26
Aug

Saturday 8/27/2016

By: Kelly Harrod Leave a Comment

Strength: Strict Press Grip Bench Press- 1×4 @ 70%, 4×4 @75% Pause Power Position Clean – 7×2 @ 80-90% Rest Pause Strict HSPU (beat last week or do from deficit) WOD: 400m Sprint x 2        

25
Aug

Friday 8/26/2016

By: Kelly Harrod Leave a Comment

  Strength Back Squat 2×4 @ 82.5%, 3×3 @87.5%   WOD: AMRAP 7 Minutes 10 Lunges 10 Wall Balls (20/14) 10 Chest to Bar Pull Ups  

24
Aug

Thursday 8/25/2016

By: Kelly Harrod Leave a Comment

Accessory- :60 Seconds On/:30 Seconds off  – 3 Rounds Bulgarian Split Squats Rest: 30 Seconds L-Sit Hold Rest: 30 Seconds Tall Explosive Box Jumps (Don’t rebound) Rest: 30 Seconds Heavy Farmer Carries Rest: 30 Seconds   WOD Push Ups 1-2-3-4-5 etc. until failure x 3 Rest 2 Minutes between sets    

23
Aug

Wednesday 8/24/2016

By: Kelly Harrod Leave a Comment

Strength Strict Press 1×4 @70%, 4×4 @ 75% Dumbbell Strict Press – neutral grip, rest, pause (25%) Increase from last week 3.   (Rest Pause= Do max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more                 max set. Three […]

22
Aug

Tuesday 8/23/2016

By: Kelly Harrod Leave a Comment

Strength Deadlift- 1×4 Heavy (Controlled on the way down, take hands off the bar, complete next rep)-Try & use same weight as last week Pause Power Position Snatch 7×2 @70-80%       WOD For Time: (10 Min Cap) 20 Pull Ups 15 Bent Over Barbell Rows (135/95) 10 Squat Snatches (135/95) 15 Pull Ups […]

21
Aug

Monday 8/22/2016

By: Kelly Harrod Leave a Comment

Strength: 1.Back Squat 3×5 @ 72.5%, 2×4 @82.5%   WOD:   For time: 15-12-9 Strict Handstand Push Ups Sit Ups Front Squats (155/105)

19
Aug

8/20/2016

By: Kelly Harrod Leave a Comment

Strength: Strict Press Grip Bench Press- 5×5 @70% Pause Power Position Clean – 6×3 @70-80% (Clean and Jerk on final rep of each set. Drop and reset after each rep) Rest Pause Strict HSPU WOD: Sprints/ Beginning of concrete to end and back x 8  

18
Aug

8/19/2016

By: Kelly Harrod Leave a Comment

Strength Back Squat 3×3 @ 85%   WOD: EMOM for 15 Minutes: 1 Strict Pullup 1 Power Snatch AHAP(as heavy as possible)