SWOD Semi Kneeling strict 1 arm KB press WOD Spartacus Perform circuit 3 times with 1 minutes at each station. For each station, you have 45 sec of work and 15 sec of rest. 1) Goblet Squat 2) Mountain Climbers […]
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SWOD: Olympic Weightlifting Total: 3 attempts for max lift. Snatch 1-1-1, using heaviest weight per set Clean & Jerk 1-1-1, using heaviest weight per set Then – Back squat – 1RM (Go for a new PR)
Week 12 of 12 week OLY SWOD: Snatch – 5×1 @75% Back squat – 1 @90%, 1 @92.5%, 1 @95% WOD: Complete 4 rounds: 25 Wall balls (M=20/F=14#) 10 ft. target 50 yard Shuttle Run – 1 rep *For shuttle […]
SWOD: 1-arm KB thrusters find a 1rm that’s equal for each side then a 5rm. After you find your 5rm do three sets of three on each side w/the 5rm weight. WOD: Partner Up 12min. AMRAP 1 partner does 5 […]
Happy Labor Day, Athletes! We will be open from 930AM to 1pm for Open Gym!
SWOD: Power snatch – 5×3 @70% Back squat – 2×3 @70%, 3×2 @75% WOD: Tabata3 Tabata Burpees -Rest 90 sec- Tabata Battle Rope Slams – Rest 90 sec- Tabata AirDyne (Calories) **Score by lowest round each exercise, then combine the […]
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SWOD: Seated Box Jump 1RM (top of thighs 1″ above parallel when seated) Power Snatch 2RM WOD: 10 minute AMRAP of: 5 HSPU 5 Toes through rings 5 Wall ball (20/14)
Tomorrows WOD is at Wincopin Trail, very close to the box. Check our Facebook for directions!
Many of you have been inquiring about our upcoming competitors programming. First and foremost, we want to ensure that there will be no cliquey-ness or favoritism at Terrapin CrossFit. We are all friends and family here. That being said, we […]