Category Archives: WOD

“I have a dream!”

Announcements

Regular Schedule Today!!

CrossFit Postal – CrossFit

Back Squat

Every 2:00 minutes for 6 sets:

Complete 2 Back squats @ 80%

Metcon (Time)

For time:

100 wallballs 20/14

*every break complete 2 Rounds of Cindy

Cindy = 5 Pull-ups

10 Push-ups

15 Air Squats

10 minute Cap

Strength Cycle Prep


Announcements

No WOD for today:
Reasons-
1.) We ALL need a rest day
2.) Prepare for the start of this 6-8 week strength cycle.
3.) Allows me to complete projects/upgrades/clean the gym.
4.) We MAY be switching Saturdays to partner WOD due to the amount of people and close on Sunday during this 6-8 week strength cycle!

Enjoy the day and I will see you all Monday 💪

CrossFit Postal – CrossFit

Metcon (Time)

No WOD for today:

Reasons-

1.) We ALL need a rest day

2.) Prepare for the start of this 6-8 week strength cycle.

3.) Allows me to complete projects/upgrades/clean the gym.

4.) We MAY be switching Saturdays to partner WOD due to the amount of people and close on Sunday during this 6-8 week strength cycle!

Enjoy the day and I will see you all Monday 💪

Team WOD on a Saturday?!?


Announcements

This week starts our new strength cycle of Front squats and deadlifts. We will take this week to establish a 1 Rep max front squat and 3 Rep max deadlift. If you miss our test days (Monday and Wednesday) make them up anytime this week! I will have those options available throughout this week! Let’s get strong and have fun with this!! See y’all in here 💪

CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row

100 Kettlebell/Dumbell Deadlifts (50/35)

100 Kettlebell/Dumbell hang power clean

100 Kettlebell Walking Lunges

100 Kettlebell Push Presses

Frantasy Land


Announcements

This week starts our new strength cycle of Front squats and deadlifts. We will take this week to establish a 1 Rep max front squat and 3 Rep max deadlift. If you miss our test days (Monday and Wednesday) make them up anytime this week! I will have those options available throughout this week! Let’s get strong and have fun with this!! See y’all in here 💪

CrossFit Postal – CrossFit

Metcon (Time)

For time:

21-15-9

95-lb. Thrusters

Pull-ups

15-12-9

115-lb. Thrusters

Chest-to-bar pull-ups

12-9-6

135-lb. Thrusters

Bar muscle-ups

30 minute cap

Long E2MOM


Announcements

This week starts our new strength cycle of Front squats and deadlifts. We will take this week to establish a 1 Rep max front squat and 3 Rep max deadlift. If you miss our test days (Monday and Wednesday) make them up anytime this week! I will have those options available throughout this week! Let’s get strong and have fun with this!! See y’all in here 💪

CrossFit Postal – CrossFit

Metcon (AMRAP – Rounds)

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 30 jumping lunges

Station 3 – 75’ Handstand Walk

Station 4 – 15 Box Jump-Overs