CrossFit WOD, September 12, 2017

Tuesday wod

Warm-up
Warm-up
Mobility
Run/Row
400/500

2 rounds
Crab Walk
10 kb swings
10 goblet squats
10 push press

Metcon
Metcon (Time)
IRMA
10 rounds for time:

Wall Ball x 12 reps, 14lb/9ft, 20lb/10ft.

Deadlift x 6 reps, 155lb/225lb.

Suitcase Carry x 4 x 25yds*

*Women use a minimum of 30lbs, Men use a minimum of 50lbs. You may use a dumbbell, kettlebell

**Cash out – 30 Burpee Pull Ups**

RX+ with a vest

CrossFit WOD, September 7, 2017

Thursday Wod

Warm-up
Warm-up
Shoulder mobility

then

3 rounds

5 burpees
10 kb swings
10 push press (BB)
10 back squats (BB)

Weightlifting
Bench Press (Indicate heaviest set )

Metcon
Metcon (Weight)
14 Min Amrap

Odd: 12/10 cal assault bike or row
Even: 3 x heavy bench press

Suggested weights:
135/75
185/95

CrossFit WOD, September 5, 2017

Mondays Wod

Warm-up
Warm-up
Group Warm up

Metcon
Double unders (5 min Amrap) (AMRAP – Reps)
5 min amrap
Unbroken sets

5,10,15,20,25,30…etc
Metcon (AMRAP – Rounds and Reps)
Team Filthy Fifty
In teams of 2
30 min Amrap

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 good mornings (PVC)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CrossFit WOD, September 4, 2017

Mondays Wod

Warm-up
Warm-up
Group Warm up

Metcon
Double unders (5 min Amrap) (AMRAP – Reps)
5 min amrap
Unbroken sets

5,10,15,20,25,30…etc
Metcon (AMRAP – Rounds and Reps)
Team Filthy Fifty
In teams of 2
30 min Amrap

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 good mornings (PVC)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CrossFit WOD, September 1, 2017

Fridays Wod

Warm-up
Warm-up
2 Rounds

8 Med Ball Cleans
10 Jumping Squats
8 Pushups
10m Crab Walk

Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.

CrossFit WOD, August 31, 2017

Thursday Wod

Warm-up
Warm-up
TABATA

Tabata (Only 4 Rounds of Each):
Hollow Rocks
Russian kb swings
1 1/4 Air Squats

Weightlifting
Overhead Squat (3rm)
Find a 3 rm

Metcon
Metcon (Time)
For Time

1km row (m)
50 weighted sit ups 35/20
40 ring dips
30 weighted sit ups 35/20
20 ring dips
10 Weighted sit ups 35/20
1km row (m)