Sunday 9.24.17 WOD
Skill Review Complete a set every 75sec. Strict HSPU: 5×5 Ring Pull-ups: 5 x 5 Hollow Hold: 3 x 15s Ring Support: 3 x 10-15s WOD 5 Rounds: 40m Sled Push (moderate weight) Rest 60sec -Then- 5 Rounds 40s Bike or Row for Max Calories Rest 2:00 -Then- 5 Rounds of 20 work/20 rest: Hollow […]
Saturday 9.23.17 WOD
WOD 36min AMRAP Teams of 2 10 Pull Ups 20 Deadlifts (185,125) 30 Burpees 40 Alt. Pistols (or Air Squats) 50 Abmat Sit-ups 800 Meter Run Rx+:(10 Bar Muscle-ups instead of Pull-ups) (225,155) L2: (Band Assisted Pull-ups) (155,105) L1: (10 Ring Rows each athlete) (135,95) *One person works. Split as needed including run – Alternate […]
Friday 9.22.17 WOD
Strength Squat Snatch (6×2) Front Squat (6×3) WOD CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# $ Out Back Extensions on GHD: 3 x 15 or Reverse Hypers: 3 x 20-25.
Thursday 9.21.17 WOD
WOD For time: Row 1k 30 KBS (55,35) 30 Body Weight Walking Lunges 3 Rope Climbs – Rest 3:00 – Row 750 meters 20 KBS 20 Walking Lunges 2 Rope Climbs – Rest 3:00 – Row 500 Meters 10 KBS 10 Walking Lunges 1 Rope Climb Rx+:(70,55) (Legless Rope Climb) L3: (3 modified rope climbs) […]
Wednesday 9.20.17 WOD
Warm-up Teams of 3 10-8-6-4 Wallballs S20H Box Jump Overs Strength Close Grip Bench (5×5) WOD “75” For time: 50 Wallballs (20, 14) 25 S20H (135, 95) 50 Box Jumps Overs (24, 20) 25 Wallballs 50 T2B 25 Ring Dips 50 Wallballs Rx: (115, 75) (Bar Dips) L2: (14, 10) (95, 65) (20, 15) (Knee […]
Tuesday 9.19.17 WOD
Skill Review *Pick two gymnastics skills* 10min EMOM ODDS: – Free Handstands or variation – Hollow Rock – HSPU or variation EVENS: – Pull Ups (kipping or butterfly) – Muscle-ups (ring and bar) – T2B WOD “Griff” For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor […]
Monday 9.18.17
Strength Box Squat (Find 3RM) Use a 15-18″ Box. WOD Tugboat 2 Rounds: 25 Power Cleans (115, 75) 25 Bar Facing Burpees Rx: (95, 65) L2: (75, 55) L1: (65, 35) (Regular Burpees) Alternate Movement: – Power Cleans: Clean Grip Deadlifts, moderate weight. $ Out 100 Glute Bridges w/ heavy barbell
Sunday 9.17.17 WOD
Strength Athletes Choice: 1RM Shoulder Press Squat Snatches Speed front squats **Choose what you missed this week WOD 21min AMRAP Bike x 2:00 Row 400 Meters Run 300 Meters *Score = total calories completed on Bike Intent: 75% max HR for 21min $ Out 5:00 of “Cooldown” in the form of static stretching or perferred […]
Saturday 9.16.17 WOD
WOD Teams of 2 “Helen” 3 Rounds Run 800 Meters 42 KBS (55,35) 24 Pull Ups -Then- “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Rx+:(70,55) (Bar Muscle-ups) 35:00 Cap – Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg Intent: Have fun and come up with plan that maximizes each athletes strengths. 30:00 […]
Friday 9.15.17 WOD
Strength Squat Snatch (6×2) -Rest 2 min- Speed Front Squats (6×4) Metcon 6 Rounds In 3min Complete 3 Power Clean (185,125) 9 Lateral Burpees over Bar 150 Meter Max Effort Row Rx+:(70% of Power Clean if heavier than Rx weight) L3: (155, 105) L2: (135, 95) L1: (9 Deadlifts 135,95) *Score = fastest split Intent: […]
