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Archive for the WOD Category

CrossFit – WOD – Monday – 03/27/17

A. Choose one of the following..
1. 4 sets; ring row x10-12 reps. may make more challenging by having feet on box
2. 4 sets; strict pullup x2-6 reps
3. 4 sets; weighted pullup x1.1.1; rest 10 sec btwn singles
B. For time:
800m run buy in, then..
10 Rounds of:
3 SDLHP 135/95
6 Box Jumps 24/20
9 Wallballs 20/14

CrossFit – WOD – Friday – 03/24/17

CrossFit Open Workout 17.5 

 

10 Rounds For Time:  (30 Minute Time Cap*)

9 Thrusters 95/65

35 Double Unders (scale to 70 singles)

*Please note the actual Open time cap is 40 mins.

CrossFit – WOD – Thursday – 03/23/17

BRING A FRIEND THURSDAY

For Time:
400m Farmers carry 53/35
30 Box jumps
30/25 Cal Bike
300m Farmers carry
30 Wallballs 20/14
30/25 Calorie row
200m Farmers carry
30 Box jumps
30/25 Calorie row

CrossFit – WOD – Wednesday – 03/22/17

A. Backsquat:
Find 10-rep max. Post load. Then, 2 x 10 @ 90% of 10rm.
B. EMOM 16:
4 Burpee over bar + 2 TnG power clean.
(Build in weight. Post heaviest successful weight.)
C. 10-12 min: easy bike/row/run cool down
(or a combination of the 3)

CrossFit – WOD – Tuesday – 03/21/17

For Time:
1 Mile bike
30 Pullups (RX+ do c2b)
30 Situps (RX+ do GHD)
60 Dubs/120 singles
– rest 5 min (self time)
21 Power snatch 75/55
3 Wall climb / 6 WTF
18 Power snatch
3 Wall climb / 6 WTF
15 Power snatch
3 Wall climb / 6 WTF
12 Power snatch
3 Wall climb / 6 WTF
9 Power snatch
3 Wall climb / 6 WTF

CrossFit – WOD – Monday – 03/20/17

A. EMOM 8:
Power clean + 2 Push press + 2 Thruster. Building from light
B. On a running clock:
@0:00
For Time:
Run 400m
15 KB swings 53/35
15 Thrusters 95/65
15/12 Cal bike
C. @10:00
For Time:
Row 500m
15 BBJO 24/20
15 s2o 95/65
Run 200m
D. @20:00 For Time:
15/12 Calorie Bike
25 Front squats; 95/65
15 burpee over bar
row 15/12 calories
** each segment scored seperately

WOD – Friday – 03/17/17

17.4 – ish

AMRAP 13:

55 Deadlifts 155/105 (RX+ do 225/105)

55 Wallballs 20/14

800m Run (RX+ do 55 Calorie Row)

55 HR Push-ups (RX+ do HSPU)

CrossFit – WOD – Thursday – 03/16/17

7 rounds, one round every 4:00
Run 400m
10 TTB
** slowest round is your score
**If you skip a round, an example score could be “3:05 – skipped 1”

CrossFit – WOD – Wednesday – 03/15/17

For Time:
5 rounds of:
10 DL 225/155
10 wallballs 24/20
    (immediately into)
5 rounds of:
10 Sumo Deadlift High-Pulls 75/55
Run 100m
    (immediately into)
Row 1k

CrossFit – WOD – Tuesday – 03/14/17

A. 5 Sets for max reps: (10 minute total time)
30 sec max HSPU – or HR pushup – or Wallclimb. Use whatever scale option that was used last tuesday
   – 30 sec rest
30 sec max russian KB swings; 70/53
   – 30 sec rest
B. For Time:
27/24 Calorie row
21 Thrusters 95/65
18 Box Jumps 24/20
15 Bar-facing burpees
12/10 Calorie bike
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