CrossFit WOD, July 22, 2017

Saturday Wod

Warm-up
Warm-up
Run 400M

then

2 rounds of

10 Ring Rows
15 Push Ups
20 abmat sit-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD

30 min amrap

400m run (together)
20 kb swings 70/53lb
20 Box Jump Overs 24/20"
20 wall balls 20/14lb
*Team members will alternate tasks, with only one member working at any one time.

Box Jump Over Tech:

CrossFit WOD, July 21, 2017

Friday Wod

Warm-up
Warm-up
3 rounds of

10 Jumping Jacks
2 x 15m Walking Lunge
5 Pushups

Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

Bradshaw:

CrossFit WOD, July 20, 2017

Thursday Wod

Warm-up
Warm-up
Run 400 / Row 500

Then 3 rounds of

3 inch worms
6 russian kb swings
9 air squats
12 mountain climbers

Weightlifting
Front Squat (5 x 2 )
Ascending in weight

Metcon
Metcon (Time)
For Time:

21,18,15,12,9 each:
power cleans 135/95lbs
DB box step overs 50/35lbs
24/20

While holding 1 DB perform Box step overs.
Both feet must touch top of box.

CrossFit WOD, July 19, 2017

Wednesday Wod

Warm-up
Warm-up
500M Row

3 Rounds:
10 Jumping Jacks
8 Burpees
6 Jumping Squats

Weightlifting
Bench Press ( 3 x ME sets )
Work up to 60% of 1RM, then complete 3 ME sets of at that weight
*Rest 3 mins between each set

Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP

30 double unders
8 Snatches 105/75lbs

Full Squat

CrossFit WOD, July 18, 2017

Tuesday Wod

Warm-up
Warm-up
2 rounds: 5 banded squat therapy
10 hip hinge

4 min double unders
Double Under AMRAP (AMRAP – Reps)
4min AMRAP:

Weightlifting
Shoulder Press (5×5)
Ascending in weight

Shoulder Press:

Metcon
Metcon (Time)
3 Rounds for Time

Run 400 meters
15 pull-ups
50 air squats
15 pull-ups

20 min time Cap

CrossFit WOD, July 17, 2017

Monday Wod

Warm up
Warm-up
2 min single under/double under practice

Then, 3 rounds:
10 Jumping Jacks
10 PVC Good Mornings
10 Mountain Climbers

Weightlifting

Metcon
Hang Power Clean ( 3 x ME @ 65%)
3 sets of ME reps @ 65% of max hang clean
*3 mins rest between sets

65% of Max power clean

Metcon (AMRAP – Reps)
10 Min Amrap

3,6,9,12 etc …
DB hang cluster 50/35lbs
shoulder to overhead 105/75lbs

CrossFit WOD, July 15, 2017

Saturdays Wod:

Warm-up
Warm-up
Coaches choice:

Metcon
Metcon (AMRAP – Reps)
Partner Wod

4 rounds for max reps of:
60 seconds of kb swings 70/53lb
60 seconds of push ups
60 seconds of box jump overs 24/20"
60 seconds of Push Press 115/75lb
— rest 60 secs between each —
*One partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds.

CrossFit WOD, July 13, 2017

Thursday Wod

 

Warm-up

Weightlifting
Warm-up

4 RNFT:

Single Arm Press (kb or db) x 6-8 reps each arm
–rest 45 seconds–
kb Swings x 20 reps
— rest 45 seconds —
Side prone holds x 30-45 seconds each side
— rest 45 seconds —

Single Arm Press:

Metcon
Metcon (AMRAP – Reps)

3 rounds
5 stations:
1 min at each

Push ups
v-ups
Goblet Squats 55/35
Double unders
x shuttle runs (10m intervals)

*no rest between