The Blog

Stay up to date on latest happenings and WODs.

20171124

CrossFit Heavy Timber – CrossFit Buy-in Pull-ups (3 sets of Max Pullups. Rest as needed between sets) Metcon Cashout Weighted Plank (45/35) (Time) 1 set only With a 45/35# plate, hold plank position for as long as possible. Metcon (AMRAP –...
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20171123

CrossFit Heavy Timber – CrossFit Buy-in Snatch Deadlift + Snatch Pull + Snatch (7 sets) 1 Snatch Deadlift 1 Snatch Pull 1 SnatchToday’s focus should be on technique, specifically optimal bar path and hitting full extension. Weight should only...
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20171122

CrossFit Heavy Timber – CrossFit Buy-in Back Rack Lunge (4×10 (5 per leg)) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 Minutes 12 Ring Dips 12 Pull Ups 12 SDHP (95/65) Cashout Tabata AMSU (AMRAP – Reps) 8rds 20s of work 10s...
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20171121

CrossFit Heavy Timber – CrossFit Buy-in Clean + Hang Clean + Jerk (7 sets) Clean + Hang Clean + Jerk Progressively increase weight for each set. If you miss a lift, reduce by ~10% and work on hitting perfect technique for the remaining sets....
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20171120

CrossFit Heavy Timber – CrossFit Buy-in 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (AMRAP – Rounds and Reps) 0:00-3:00 AMRAP 12 deadlifts (155/105) 12 Box Jumps (24/20) 3:00-600 Rest 6:00-900 AMRAP 9 Deadlifts (225/135) 9 Box Jumps...
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20171118

CrossFit Heavy Timber – CrossFit Metcon Metcon (Time) Complete for time in teams of 3. 200 KBS (53/35) 200 Box Jumps (24/20) 200 Hang Power Cleans (95/65) 200 Push Press (95/65) 200 Wall Balls (20/14)
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20171117

CrossFit Heavy Timber – CrossFit Buy-in Metcon (AMRAP – Reps) 0:00-2:00 1 max effort set of HSPU 2:00-4:00 50% of reps from set 1 4:00-6:00 50% of reps from set 1 6:00-8:00 40% of reps from set 1 8:00-10:00 30% of reps from...
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20171116

CrossFit Heavy Timber – CrossFit Buy-in Deadlift (4×10 Touch’N’Go) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 minutes 25 Double Unders 15 OHS (95/65) Rest 4 minutes AMRAP 4 Minutes 25 Double Unders 12 OHS (115/75) Rest 4 minutes...
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20171115

CrossFit Heavy Timber – CrossFit Buy-in Floor Press (4×6) Metcon Metcon (Time) Begin with 15 Burpees Then: 21-15-9 Pull Ups Alternating Kettlebell Snatch (53/35) End with 15 Burpees Cashout Max Unbroken Kettlebell Swings (AMRAP – Reps)...
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20171114

CrossFit Heavy Timber – CrossFit Metcon Buy-in Power Snatch (E2MOM for 12minutes 3 Power Snatch (6 sets total)) Metcon (Time) For Time 60 Pistols (30/leg) 50 wall-balls (20/14) 40 box jumps (24/20) 30 deadlifts (185/125) 20 power cleans (185/125)...
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