CrossFit WOD, August 6, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

Mobility:
Foam Roll:
– T-Spine
– Glutes/Hamstrings
– Quads

3 Rounds:
– Samson Stretch (ea leg)
– 10 Med Ball Cleans
– 10 Yoga Push-Ups

Strength
Thruster (Every 45 sec for 8 rounds – 1 Thruster – Ascending)
– From rack or ground – athlete’s choice

– Primer for metcon

Metcon
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit WOD, August 4, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 2, For Time:

3 Rounds:
20 Toes to Bar
20 Bar Facing Burpees
20 Power Snatches (95/65)

80/55 Calorie Bike/Ski (100/70 Cal Row)

2 Rounds:
20 Toes to Bar
20 Bar Facing Burpees
20 Power Snatch (115/80)

80/55 Calorie Bike/Ski (100/70 Cal Row)

1 Round:
20 Toes to Bar
20 Bar Facing Burpees
20 Power Snatch (135/95)

CrossFit WOD, August 3, 2018

Friday WOD

Warm-up
Warm-up
3 min Row/Ski/Bike
– Pace: 30 sec easy/ 30 sec hard

Five Way Shoulder Mobility
– see comment

3 Rounds:
– 5 Inch Worms w/ Push Up
– 10 Tempo Air Squats (3 sec descent/1 sec ascent)
– 15 KB Swings

Strength
Push Press (3×5 – Ascending)

Metcon
Metcon
4 Rounds for max reps:

– 1 min Alternating DB Snatch 50/35
– 1 min Wall Balls 20/14
– 1 min Cal Row/Ski
– 1 min Rest

CrossFit WOD, August 2, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

Hip Mobility
– Pigeon Pose
– Spiderman Lunge
– Couch Stretch

2 rounds:
– 5 Inch Worms
– 10 Banded Good Mornings
– 10 V-Ups
– 10 Ring Rows

Gymnastics
Strict Pull-Ups (3xME)
Aim for 8 – 12 reps

* – Scale: Negatives or Feet Elevated Strict Ring Rows

– Rest 2 min

Metcon
Metcon
For time:
– 40 Abmat Sit-ups
– 20 Deadlifts 275/185
– 40 Abmat Sit-ups
– 20 Deadlifts 275/185
– 40 Abmat Sit-ups

CrossFit WOD, August 1, 2018

Wednesday WOD

Warm-up
Warm-up
Run 400m

Shoulder/Hip Mobility
– Twisted Cross/Threaded Needle
– Spiderman/Pigeon

3 Rounds:
– 10 KB Swing
– 10 KB Goblet Squat
– 10 KB Push Press (ea arm)

Strength
Back Squat (12 min to find 1RM for day)

Metcon
Metcon
AMRAP in 15 min of:
– 250m Row/Ski
– 10 Burpees, lateral over bar
– 5 Thrusters 135/95

CrossFit WOD, July 31, 2018

Tuesday WOD

Warm-up
Warm-up
Row 500m

Mobility:
– Wrist Circles
– Elbow Circles
– Floor Forearm/Wrist Stretch

3 Rounds
– High Knees
– Butt Kickers
– 7 Yoga Push-ups
– 10-30 second hang on pull-up bar

Metcon
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

CrossFit WOD, July 30, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Pass Throughs
– 5 Kang Squats w/ Sots Press
– 20 sec HS Hold
– 10 KB Goblet Squats

Group Burgener Warm-Up

Strength
Heaving Snatch Balance (5×1 – Ascending – every 90 sec)

Metcon
Metcon
For time:
100 Double-unders
10 Squat Snatch 155/105
80 Double-unders
8 Squat Snatch
60 Double-unders
6 Squat Snatch
40 Double-unders
4 Squat Snatch
20 Double-unders
2 Squat Snatch

CrossFit WOD, July 28, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
For time
400m run
100 double unders
400m run
80 Abmat sit-ups
400m run
60 steps walking lunge
400m run
40 pull-ups
400m run
20 clean and jerks 95/65
400m run

CrossFit WOD, July 27, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

3 Rounds
– 5 Kang Squats w/ Sots Press
– 10 KB Swings
– 15 Good Mornings
– 20-30 sec HS Hold/Thomas Touches

Strength
Tall Clean (4×3)

THIS IS SKILL WORK – NOT MAXIMAL LOAD

Points of Performance:
– Pull Under Bar
– Speed
– Turnover

Avoid:
– Letting bar crash on front rack

Metcon
Metcon
15-12-9-6-3 reps for time:
Burpees
Wall ball shots 20/14

then rest 2-3 min
Metcon
21-15-9 reps for time:
Burpees
Wall ball shots 20/14

Try to beat 1st metcon time

CrossFit WOD, July 26, 2018

Thursday WOD

Warm-up
Warm-up
Ski or Bike – 2 min (steady pace)

2 Rounds:
– 10 PVC Pass Throughs
– 10 PVC OH Squat
– 10 PVC Around the Worlds (ea direction)
– 10 V-Ups
– 10 Yoga Push-Ups

Strength
Split Jerk (5×2 – Ascending – Every 90 sec)

Metcon
Metcon
4 Rounds for time:
15 Power Cleans 95/65
15 Toes to bar
30 Air Squats