CrossFit WOD, August 17, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Pass Throughs
– 5 Kang Squats
– 10 Yoga Push Ups
– 25 Jumping Jacks

Group BB Warm-Up -2x:

– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Clean (Find 1 RM Squat Clean in 12 min – Every 2 min)

Metcon
Metcon
21-15-9
Squat clean 135/95
HSPU

CrossFit WOD, August 16, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

Mobility:
– Foam Roll – Glutes/Hams/Quads
– Thread the Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 KB Swings
– 10 FR KB Lunges (1 KB)
– 10 KB Push Press (ea arm)
– 10 V-Ups

Metcon
Metcon
11 min AMRAP:

– 30 Double Unders
– 25 ft OH Walking Lunge 53/35 – left arm
– 25 ft OH Walking Lunge 53/35 – right arm
– 30 Russian KB Swings 70/53

Metcon
Accumulate 2 min in L-Sit
– Rings/Parallettes/Boxes

– 15/10 cal on Rower or Bike Penalty for each break

Scale to tucks/progression where sets are longer than 15 sec

CrossFit WOD, August 15, 2018

Wednesday WOD

Warm-up
Warm-up
Row 750m
– 250m easy, 250m hard, 250m easy

Mobility:
– Pigeon/Spiderman
– Cobra

2 Rounds:
– 5 PVC/Empty Bar Kang Squats
– 10 V-Ups
– 10 Walking Lunges w/ OH Reach
– 10 Ring Rows

Strength
Back Squat (3×3 – see below)
1×3 @ 63%
1×3 @ 72%
1×3+ @ 81%

% of 1RM

Follow loading percentages as close as possible

Warm up to the 3 working sets

3rd set is ME at 81% — 3+ reps

Metcon
Metcon
3 Rounds for time:
21 Toes to Bar
14 Box Jumps 30″/24″
7 Burpee Chest to Bar Pull-Ups

Rx+:
– Sub Toes to Ring and 7 Ring Muscle Ups

CrossFit WOD, August 14, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

Mobility
– Thread Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 Yoga Push-ups
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Bench Press (Find heavy set of 5 then complete 2 more sets of 5)

Metcon
Metcon
Complete as many rounds as possible in 10 minutes of:

10 HR Push-Ups
10 sumo deadlift high pulls 95/65

CrossFit WOD, August 13, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

JUNKYARD DOG!

Group Burgener Warm-Up 2x

Strength
Snatch (E2MOM for 12 min – 1 Snatch )
Either ascending weight or select a challenging weight for all six sets

Metcon
Metcon
2 Rounds for time:
30 Calories Rowing
20 Lateral Burpees over bar
10 Squat Snatch 135/95

CrossFit WOD, August 11, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 2:

– 100 V-Ups – partner holds plank on elbows –
– 60 Clean and Jerks 135/95
– 75 V-Ups – partner holds plank on elbows –
– 40 Clean and Jerks 155/105
– 50 V-Ups – partner holds plank on elbows –
– 20 Clean and Jerks 175/120

CrossFit WOD, August 10, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 25 Jumping Jacks (clap OH and behind back)
– 10 KB Swings
– 10 Lunges with OH Reach
– 2 Wall Walks

Metcon
Metcon
EMOM for 10 min:

– 1 Turkish Get-Up (ea arm) 50/35
– ME Double Unders

Score is total double unders

Metcon
12 Min AMRAP:

– 5 DB Burpee Deadlifts 50s/35s
– 50 ft Farmers Carry

CrossFit WOD, August 8, 2018

Wednesday WOD

Warm-up
Warm-up
3 Rounds:
– 30 Jumping Jacks (Clap OH and Behind)
– High Knees
– Butt Kickers
– Toy Soldiers

Metcon
400m Run
Max Effort 400m Run

5 x 400m
– 2 min rest between rounds

– 400m is from where the brick alley meets the paved sidewalk to the brick alley line past the post office on 4th street and back

– Score best time but consistency is the goal

Skill

CrossFit WOD, August 7, 2018

Tuesday WOD

Warm-up
Warm-up
Row 500m

Mobility:
– Pigeon/Spiderman
– Cobra

3 Rounds:
– 10 Lunges w/ Twist
– 10 KB Swings
– 10 V-Ups

Group BB Warm-Up
– DL, HPC, FS, PP

Strength
Power Clean (TNG – 5×3 – Ascending – Every 2 min)

Metcon
Metcon
3 Rounds for time:
30 Box Jump Overs 24″/20″
15 Power Cleans 135/95