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802 CrossFit Blog
Back Squat Week 9: 8 x 2 at 60% (8 sets of 2 reps at 60% of your 1 Rep Max) Repeat WOD:  
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Deadlift Week 8: Rest Week The timing of this rest day fits perfectly with our In-House Competition.  Every 4 weeks our Deadlift Program switches gears and focuses on accessory work to build our deadlift.  Get in, get a shake out work-out and rest up for our In-House Competition!   A few things to remember: The...
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WOD #3 The Sprint For Time: 5 minute Time Cap It’s A Mystery WOD! What you need to know is included in the photo above.  Please note: A 6 letter word beginning with the word ‘S’ will be included. It’s a 5 minute WOD with a shake up at the end!  Get as far as...
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WOD #2: Fluster Cluck For Time: 8 minute Time Cap Rx: 10 Clusters 95/53 8 Cleans 135/83 6 Cleans 155/103 4 Cleans 175/123 10 Front Squats 185/133 Scaled: 10 Thrusters 45/33 8 Cleans 65/53 6 Cleans 75/63 4 Cleans 85/73 10 Front Squats 95/83 STANDARDS: 1. The bar will be set with Cluster weight at...
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WOD #1: Rowed Kill Rx: 4 Rounds:  2 1/2  minutes on, 2 1/2  minutes rest – 250 meter Row – Burpees in remaining time *SCORE: Total # of Burpees for all 4 Rounds Scaled: 3 Rounds:  2 1/2  minutes on, 2 1/2  minutes rest – 250 meter Row – Burpees in remaining time *SCORE: Total #...
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Thursday 4/15/21
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Running Endurance: Week of 4/12
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