CrossFit WOD, July 5, 2018

Thursday WOD

Warm-up
Warm-up
Warm-up
"Rowling"
– 2 or 3 athletes per rower
– 5 "frames" for each athlete to attempt to row exactly 100m with FULL pulls – rotate athletes each frame
– Athlete must perform 2 burpees per meter over/under 100 as penalty then squat hold (30 sec max) while other athlete rows

Group BB Warm-Up – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Power Clean (3-3-2-2-1-1-1)

Metcon
Metcon
21-15-9 reps for time of:
Power Clean, 135/95
Handstand Push-up

CrossFit WOD, July 4, 2018

Wednesday WOD

Metcon
White
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

Lance Corporal Russell White of Dagsboro, Delaware died June 20, 2004, due to a non-combat related gunshot wound to the head at Camp Bulldog, Afghanistan. He was assigned to 3rd Battalion, 6th Marines, 2nd Marine Division, Camp Lejeune, North Carolina. Lance Corporal Frederico Pimienta was later convicted of involuntary manslaughter and giving a false official statement in connection to Russell White’s killing. After going missing for close to a year, Pimenta was found in Spain and sentenced to 12 years in prison. He also received a dishonorable discharge.

In memory of Russell P. White, Coach Ryan’s very best friend.

It can be completed in groups of 2.

CrossFit WOD, July 3, 2018

Tuesday WOD

Warm-up
Warm-up
3 Rounds:
– Bear Crawl – Rig to Pillar
– Crab Walk – Pillar to Rig
– 15 Good Mornings
– 10 Lunges w/ OH Reach
– 5 Yoga Push-Ups

Strength
Romanian Deadlifts (5×5 – Ascending)
– Descend each rep to point prior to losing neutral spine (depending on individual may be just below knees or may able to maintain neutral spine with weights touching floor)

Metcon
Metcon
For Time:
21-15-9-3
– Row – Calories – 2x Reps (42-30-18-6)
– Double Unders – 3x Reps (63-45-27-9)
– Ring Dips

CrossFit WOD, July 2, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

JUNKYARD DOG!

Group Burgener Warm-Up 2x

Strength
Hang Snatch (3×2 – same weight)
Target weight lifted on 5.15

Metcon
Metcon
9-6-3 reps of:
Squat Snatch, 155/105
Burpee Box Jump 30"/24"

CrossFit WOD, June 30, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
For Time:

In Teams of 3:
– 30/20 Cal on Bike/Row/Ski (Each)
– 180 Wall Balls 20/14
– 60 Deadlifts 275/195
– 180 Wall Balls 20/14
– 30/20 Cal of Bike/Row/Ski (Each)

– Partner A completes the calories then may begin the wall balls while partner B and C complete their respective calories.
– The team may not begin the deadlifts until all the Wall Balls are complete.
– Once the deadlifts are done, the team must complete 120 of the second 180 wall balls before Partner A can begin the calories. Then B and C follow on the calories.

Split Wall Balls and Deadlifts as needed.

CrossFit WOD, June 29, 2018

Friday WOD

Warm-up
Run 400m

3 Rounds:
– 10 Hollow Rocks
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 Good Mornings

Gymnastics
Warm-up
15 mins to work on YOUR goat

– Pull-Ups
– HSPU
– Muscle-Ups

– Positioning, Technique and Efficiency based practice – not Max Effort.

Metcon
Metcon
15 min EMOM:
Min 1: GHD Sit-Ups
Min 2: Sandbag Cleans Over the Shoulder
Min 3: Turkish Getups 55/35

– Aim to hit a specific target each minute and be consistent for each round.
– Reserve 10-15 seconds each minute to transition.

Scale for GHDs is weighted situps.

CrossFit WOD, June 28, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Pass Throughs
– 5 Kang Squats
– 10 Ring Rows
– 25 Jumping Jacks

Group BB Warm-Up -2x:

– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Squat Clean + Hang Squat Clean Thruster
10 Min EMOM – Add Weight Each Min

Primer for Metcon
– Focus on technique & efficient movement over maximal load

Metcon
Comptrain’s Fight Club
3 Rounds for total reps of:
– 1 min Thrusters 95/65
– 1 min Power Cleans 95/65
– 1 min Box Jump Overs 24/20
– 1 min Pull-ups
– 1 min Assault Bike Cals
– 1 min Rest

CrossFit WOD, June 27, 2018

Wednesday WOD

Warm-up
Warm-up
Run 400m

Shoulder/Hip Mobility:
– Thread the Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 25 Jumping Jacks (Clap overhead and clap behind back)
– 10 Band Pull Aparts
– 5 Inch Worms w/ Push-up
– 10 KB Swings
– 15 Air Squats

Strength
Bench Press (3×2 – Same Weight)
Find Heavy Set of 2 then complete two more sets at that weight

Metcon
Metcon
5 min AMRAP of:
– 15 Russian KB Swings (70/55)
– 10 Burpees
– 1 Rope Climb

Rest 2 min then REPEAT 5 Min AMRAP

** Russian KB weight should be heavier than your usual American KB Swing weight

** Sprint each 5 min AMRAP

CrossFit WOD, June 26, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 7 Ring Rows
– 7 Russian KB Swings (heavier than American Swing KB Warm-up weight)
– 7 Burpees
– 7 Banded Good Mornings

Strength
Sumo Deadlift (5×3 – Ascending)

Metcon
Metcon
3 Rounds for time:
– 75 Walking Lunges
– 7 Bar Muscle Ups

CrossFit WOD, June 25, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Pass Throughs
– 5 PVC Kang Squats w/ Sotts Press
– 10 Walking Lunges
– 3 Wall Walks

Group Burgener Warm-Up

Strength
Heaving Snatch Balance (5×2 – Ascending)

Metcon
Metcon
5 Min AMRAP:
– 30 Double Unders
– 3 Overhead Squats 135/95

Rest 2 min then REPEAT 5 min AMRAP

OHS is from the ground – may squat snatch first rep