Precision Crossfit Blog

“OXIDATIVE 19.3” WOD 6/1/23 WARM UP:50 Single Unders10 Bumper Jacks 2″ + 4″10 Walking High Knee Holds10 Walking Flamingo’s10 Walking Lunges10 Inch Worms10 Side [...]

PRECISION BARBELL PROGRAMING 6/1/23 Front Squat 3 @ 65% 3 @ 70% 2 @ 80% 3 x 2 @ 85% Snatch 2 @ 65% 2 @ 70% 2 @ 80% 4 x 1 @ 85% Hang Split Clean 3 x 3 (Empty BB) Split Jerk 2 @ 65% 2 @ 70% 3 @ 75% [...]

“NEKRON” WOD 5/31/23 WARM UP:400 M. Run or Row10 Y’s, T’s, & W’s10 Reverse Fly’s2 Rounds10 Pass Throughs10 Good Mornings10 OHS10 Clean Extension10 Split [...]

“POWER RANGER” WOD 5/30/23 WARM UP:400 M. Run or Row2 Rounds10 Pass Throughs10 Good Mornings10 OHS10 Snatch ExtensionsThen:Mobility   WINSKILL:3 Rounds10 Hollow Rocks10 V-Ups10 Tuck [...]

PRECISION BARBELL PROGRAMMING 5/30/23 BB O.H. WALK 3 x 100 Ft. *90% of Snatch 1RM **Clean Grip Back Squat 3 @ 65% 3 @ 70% 2 @ 80% 3 x 2 @ 85% Clean & Jerk 2 @ 65% 2 @ 70% 2 @ 80% 4 x 1 @ 85% [...]

“MURPH” WOD 5/27/23 WARM UP:400 M. Run or Row10 Walking High Knee Holds10 Walking Flamingo’s10 Walking Lunges10 Inch Worms10 Side Lunges10 High KicksThen:Mobility   [...]

PRECISION BARBELL PROGRAMMING 5/29/23 3 Sets 10 Unbroken Banded Pull Ups 20 Sec. Handstand Hold 8e Goblet Curtsey Lunges Paused Front Squat 3 @ 65% 3 @ 70% 3 x 3 @ 80% *3 Sec. pause at the bottom [...]

SUNDAY ENDURANCE CLUB 5/28/23 WOD: 10 Rounds for Time: Rest 1 minute between rounds Goal is a hard but consistent pace across all 10 rounds — each individual piece should feel like a push, [...]

SATURDAY TEAM WOD 5/27/23 WARM UP:400M Row or Run10 Y’s, T’s, W’s10 Reverse Flys2 Rounds10 Lunge w/ Pass Through10 Good Mornings10 Front Squat10 Clean ExtensionThen:Mobility WOD: (Teams of [...]

“AMANDA’S TWIN” WOD 5/26/23 WARM UP:50 Jump Rope Singles10 Bumper Jacks 2″/4″10 Swimmers10 Wall Slides10 Wall Facing OHS2 Rounds10 Pass Through10 Good Mornings10 [...]