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#swod

Posts tagged as #swod on Instagram

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A. Every 2 minutes, for 14 minutes (7 sets): Power Cleans + Power Jerk x 1 rep *Sets 1-2 @ 75% of 1-RM Power Clean *Set 3 @ 80% of 1-RM Power Clean *Sets 4-5 @ 85% of 1-RM Power Clean *Set 6 @ 90% of 1-RM Power Clean *Set 7 @ 95% of 1-RM Power Clean  B. In 20 minutes, build ot a 3-RM Back Squat  Followed by…  Every 3 minutes, for 9 minutes (3 sets): Back Squat x 3 reps @ 80-85% of 3-RM  C. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 5 reps @ 90-95% of 5-RM Bench Press weight  D. Every 3 minutes, for 12 minutes (4 sets): Romanian Deadlift x 5 reps @ 80% of 1-RM Clean  E. Three sets of: Strict Pull-Ups x 5 reps Rest 60 seconds Stationary Dips x 5 reps (Add weight if possible) Rest 60 second. #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio  #photooftheday #crossfitgames #sport
“Life is not designed to hand us success or satisfaction, but rather to present us with challenges that make us grow!” πŸ‹πŸ»‍♀️ β €β €β € β € #swod #wods #crossfit #crossfitwod #workouts #crossfitter #crossfitlife #crossfitgirls #crossfitgames #girlswholift #fit #fitness #fitnessmotivation #fitspo #fitgirls #instafit #powerlifting #olympiclifting #weightlifting #olympicweightlifting #strength #bodybuilding #squat #cleanandjerk #squatclean #snatch #emom #metcon #amrap #reebok
Monday’s got nothing on us! Kicking butt and taking names this morning. #bam #mondaymotivation
A. Every 2:30, for 10 minutes (4 sets): Press in Split Jerk Position x 3 reps  Aim for 3 heavy working sets.  B. Every 4 minutes, for 24 minutes (6 sets): Clean + Front Squat + Jerk x 1 rep *Set 1 @ 70% of 1-RM Clean & Jerk *Sets 2-3 @ 80% of 1-RM Clean & Jerk *Sets 4-5 @ 85% of 1-RM Clean & Jerk *Set 6 @ 90% of 1-RM Clean & Jerk  C. Every 2:30, for 10 minutes (4 sets): Clean Pull x 3 reps @ 85% of 1-RM Clean & Jerk  D. Every 2:30, for 10 minutes (4 sets): Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM  E. Every 2:30, for 10 minutes (4 sets): 1-Arm DB Row x 6 reps each arm. #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio  #photooftheday #crossfitgames #sport
.... part 2  One fine Sunday. One of the scene and session happening at box. #crossfit #crossfitshanghai #warmup #swod #wod #crossfitcommunity #community #fistbumps
One fine Sunday. One of the scene and session happening at box. #crossfit #crossfitshanghai #warmup #swod #wod #crossfitcommunity #community #fistbumps
“When you’ve got something to prove, there’s nothing better than a challenge!” πŸ‹πŸ»‍♀️ β €β €β € β € Focus: Empowering those shoulders, core, legs and squat drops Intention: Stronger clean work Competition preps leaving me all sore. Good workout today. Direly need some food and sleep 😴 β €β €β € β € #swod #wods #crossfit #crossfitwod #workouts #crossfitter #crossfitlife #crossfitgirls #crossfitgames #girlswholift #fit #fitness #fitnessmotivation #fitspo #fitgirls #instafit #powerlifting #olympiclifting #weightlifting #olympicweightlifting #strength #bodybuilding #squat #cleanandjerk #squatclean #snatch #emom #metcon #amrap #reebok
A. Deadlift *Set 1 – 55% x 8 reps *Set 2 – 65% x 6 reps *Set 3 – 75% x 4 reps *Set 4 – 85% x 2 reps *Set 5 – 92% x 1 rep *Set 6 – 98% x 1 rep Rest 3 minutes between sets.  B. Four rounds for time of: Run 400 Meters 25 Kettlebell Swings (24/16 kg) 15 Toes to Bar  C.Accessory A1. Ring Rows (3210) 4x12 A2. Heavy Band Lat Pull down 4x12 B1. Banded Tri-extensions 4x15 B2. Reverse flyes 4x15  D.Metcon - AMRAP 7min 14 Cal row 28 Push ups  #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio  #photooftheday #crossfitgames #sport
Nice session with my trainer yesterday 😊 Did some gymnastic practice at the end.  1) E1:30 minutes for 5 Sets: Hang Squat Clean + Clean + Jerk Set 1@ 70% Set 2 @ 75% Set 3 @ 80% Set 4 @ 85% Set 5 @ 90%  2) EMOM x 5 3 Back Squat @ 80%  3) Accessory A1. 5x5 Strict Db Press @ 2x30lb A2. 5x5 Elevated ring rows B1. 3x8 Bent over BB rows @ 105lb B2. 3x8 DB lateral Raises @ 2x15lb  4) Midline x 3 Rounds 2 minutes Ski erg or 20Cal 1 minute Plank  5) Gymnastics EMOM x 5: 5 C2B Pull ups  #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio #photooftheday #crossfitgames #sport
#gmcf Family @crossfitlibertyhill Toys for Tots Event for the Kids! Great Job to ALL!!!
LOTS going on this week in lieu of our gifting back month. Park clean up, free Wednesday, and a diaper and formula drive WRC! COME OUT!
A. 5 Rounds – in 3 minutes: 10 Front squat (185/125) 10 Box jump hurdles (24”/20″) Max cal Row – rest 3 minutes.  B.10 Rounds 200m Run 6 Weighted Pullup (55/35lbs) 5 Pullups  C. METCON Tabata Assault Bike  D. Accessory Hip Thrusters 5x12 @ 65kg Hold 10 sec on top position of last rep. #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio  #photooftheday #crossfitgames #sport
Trying out aother squat combo by @strenuous_wod followed by 3-4 sets of a serious glutes pump πŸ‘Œ Metcon is designed to kill your legs if they're not already dead πŸ˜„  #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio #photooftheday #crossfitgames #sport
“It’s alright to take a break. Just don’t quit!” πŸ‹πŸ»‍♀️ β €β €β € β € Still so sore. Getting back to the workout routine, post break isn’t easy. Time to get some recovery 😴 and fill the stomach 🀀 β €β €β € β € #swod #wods #crossfit #crossfitwod #workouts #crossfitter #crossfitlife #crossfitgirls #crossfitgames #girlswholift #fit #fitness #fitnessmotivation #fitspo #fitgirls #instafit #powerlifting #olympiclifting #weightlifting #olympicweightlifting #strength #bodybuilding #squat #cleanandjerk #squatclean #snatch #emom #metcon #amrap #reebok
Wednesday Strong πŸ’ͺ#riseandgrind #breakfastclub #swod #swol
Weightlifting/Strength:  Power/Squat Clean, week 2/7 1. 3 @ 60%, 3 @ 70%, 4 @ 80%, 2 @ 90%, 2×4 @ 85% (Based off your 1RM ) Clean Pulls 1. 3 x 5 Clean pulls at 100 – 105% Hip Thrusts  1. For quality: 5×5 Hip thrusts 160/120kg  CrossFit:  4 rounds: 400m Row 20 GHD Sit-ups 10 STOH 2x 25/15kg DBs  Gymnastics: 4 rounds, rest as needed: 3-8 reps L-sit (3 sec) to Tuck front Lever . #swod #wod #crossfitwod #crossfit #crossfitter #crossfitlife #fit #fitness #fitnessaddict #fitnessmotivation #instafit #bodybuilder #bodybuilding #weightlifting #powerlifting #cleanandjerk #squatsnatch #snatch #squats #squatclean #emom #metcon #amrap #reebok #gymnastics #gym #cardio  #photooftheday #crossfitgames #sport
“Rather the pain of discipline, than the pain of regret!” πŸ‹πŸ»‍♀️ β €β €β € β € !S!O!R!E! β €β €β € β € #swod #wods #crossfit #crossfitwod #workouts #crossfitter #crossfitlife #crossfitgirls #crossfitgames #girlswholift #fit #fitness #fitnessmotivation #fitspo #fitgirls #instafit #powerlifting #olympiclifting #weightlifting #olympicweightlifting #strength #bodybuilding #squat #cleanandjerk #squatclean #snatch #emom #metcon #amrap #reebok

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