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WOD – Monday – 06/22/15

WOD – Monday – 06/22/15
A) 4 Rounds NOT For Time.
1-2 Rope Climbs
10 KB Snatch (5/5)
8 Pistols (alt) or 16 Jumping Squats
    Start in any order
B) AMRAP 10:
5 Hang Squat Cleans 155/105
7 Burpee Over Bar

WOD – Friday – 06/19/15

WOD – Friday – 06/19/15
A) Bench Press
2-2-2-2-2. (start at 75% and add weight each set for 5 sets)
B) For Time:
BUY IN: 10/7 Muscle-ups (scale to 20 pull-ups + 20 dips)*
   then 21-15-9 of:
Power Cleans 135/95
Back Squats 135/95
CASH OUT: 5/3 Muscle-ups (scale to 10 pull-ups + 10 dips)
     *Start half the class 3 minutes later if not enough dip stations

Bootcamp – Friday – 06/19/15

CHIPPER FRIDAY
3 Wallclimbs
6 Ring Dips
9 Pull-ups
12 Burpees
15 Wallballs 20/14
20 KB Swings 53/35
25 OH Plate Lunges 45/25
20 KB Swings 53/35
15 Wallballs 20/14
12 Burpees
9 Pull-ups
6 Ring Dips
3 Wallclimbs

Bootcamp – Thursday – 06/18/15

A Saturday-ish Team Chipper
Teams of 2:
400m Sand Bag carry – 1 bag – trade off
200m Bear crawl…one at a time – outside
200m Sled pull or Push 135/90 – together or 1 at a time
10 Rope Climbs – 1 at a time – 2:1 planks (can be spread out during workout)
1,500m Row – 1 rower
200 double unders – 1 at a time. 2-1 singles
100 KB Swings 53/35 – 1 at a time
Does not have to be in this order…avoid bottleneck
Can be scaled by using a team of 3, or reducing workload

WOD – Thursday – 06/18/15

WOD – Thursday – 06/18/15
A Saturday-ish Team Chipper
Teams of 2:
400m Sand Bag carry – 1 bag – trade off
200m Bear crawl…one at a time – outside
200m Sled pull or Push 135/90 – together or 1 at a time
10 Rope Climbs – 1 at a time – 2:1 planks (can be spread out during workout)
1,500m Row – 1 rower
200 double unders – 1 at a time. 2-1 singles
100 KB Swings 53/35 – 1 at a time
Does not have to be in this order…avoid bottleneck
Can be scaled by using a team of 3 or reducing workload

WOD – Wednesday – 06/17/15

WOD – Wednesday – 06/17/15

Today’s WOD is a Charity WOD along with gyms around the country to participate in the inaugural ‘Raise The Bar For MDA’ with “Little Dany”

Donations can be made at www.mdaevent.org/raisethebar.

Prizes will be awarded to the top 3 men and women nationally. Announcements will be made through Facebook (www.facebook.com/raisethebarformda)

Athletes will have until 11:59pm on Wednesday June 17th to submit their score at http://goo.gl/forms/wDl7bdH3mS.

 

A) EMOM 15:
Min 1: 3 Snatch @ 70% (full snatch)
Min 2 : 30 Row or Airdyne
Min 3: 8-12 TTB
B) Charity WOD…”Little Danny”
 
RX = AMRAP 7:
2 Muscle-ups
15 STO 115/75
20 Pistols
 
SCALED = AMRAP 7:
10 Pull-ups
15 STO 85/55
20 Air Squats

Bootcamp – Wednesday – 06/17/15

A) 2 Rounds NOT For Time: (a warm up)
8 Dubmbell Snatch (4 per arm)
10 Jumping Squats
12 Hollow Rocks
100m Run
B) 4 Rounds For Time:
8 Knees to Elbows
10 SDHP 53/35
12 Wallballs 20/14
200m Run

WOD – Tuesday – 06/16/15

WOD – Tuesday – 06/16/15
A) Clean Complex: 5 sets (start at 60% of clean and add weight)
2 Power cleans + Hang Clean.
    No more than 2-3 seconds btwn power cleans. Hang clean can be power or full.

 

B) 10 Rounds For Time:
10 HR Push-ups
10 Box Jumps 24/20 (show control at top of box)
    (use a scoring system to track your rounds….don’t count in your head)

Bootcamp – Tuesday – 06/16/15

A) EMOM 12:
Min 1: 3 Wall climbs or 6 Walk the Floors
Min 2: 12-15 KB Swings – chose weight
Min 3: 100m Run
B) 10 Rounds For Time:
7 HR Push-ups
10 Box Jumps 24/20 (show control at top of box)
(use a scoring system to track your rounds….don’t count in your head)

Bootcamp now at 5am

Bootcamp now at 5am

Starting Monday, June 15th, our Bootcamp (CrossFit Lite) program will begin at 5am (instead of 5:20am).

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Today’s WOD

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