2018 MASTERS ONLINE QUALIFIER #4 // 4|23|18

strength | skill

18 minute EMOM

min 1: 2 snatch (build to workout weight)

min 2: 5 strict TTB (or 10 v-ups)

min 3: 30 seconds double under work (either practice, or go for 30 seconds unbroken)

 

 

wod | 2018 MASTERS ONLINE QUALIFIER #4 

5 min AMRAP:

9 HSPU

6 bar facing burpees

3 snatch #165 / #115

Posted in WOD

2018 MASTERS ONLINE QUALIFIER #2 // 4|20|18

HUGE congrats to Russ Winegar for finishing in 50th place WORLDWIDE in the Masters category in The Open. He has worked for every achievement he has earned & we are super proud to have him as a member, and representing CrossFit Vapor. Todays workout is 1 of the 4 he will complete this weekend.

strength | skill

EMOM for 10 minutes. Build as form allows.

1 power clean + 1 hang clean + 1 jerk

 

wod | 2018 MASTERS ONLINE QUALIFIER #2

4 rounds for time:

25 CTB

5 power cleans #245 / #170

 

 

Posted in WOD

BARBARA // 4|17|18

No strength.  Warm-up, work mobility and do the wod: 45 min time cap.

wod | BARBARA

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.

  • compare to 5|24|16
Posted in WOD

ISABEL // 4|16|18

 strength | skill

1a.  hang power snatch / 3 x 3 / 1 min rest

1b.  weighted walking lunges / farmer carry style / 3×20 /  1 min rest                                         *use a weight that allows you to stay moving for all 20 reps

 

wod | ISABEL

30 snatch for time

#135 / #95

 

  • COMPARE TO 4|16|15
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MENTOS // 4|13|18

PROGENEX, FNX & ADVOCARE ORDER 4|15.

strength | skill

1a. eccentric chin ups 4 x 6

1b. 30 second hollow hold x 4

 

wod | MENTOS

4 rounds

400m run

15 hang power clean #115 / #75

9 shoulder to overhead #115 / #75

 

Posted in WOD

COOP 15 / 4|12|18

strength | skill

take 15 minutes to find a NEW 1RM back squat

 

wod | COOP 15

7 rounds for time:

15 du’s

15 box jumps 24″ / 20″

15 sit ups

15 wall ball shots #20 / #14

 

Posted in WOD