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WOD – Wednesday – 10/15/14

WOD – Wednesday – 10/15/14

Trophy - Battle 2014

 

A) Sumo Deadlift
10-8-6-4-2-2
Start at about 40% of 1rm Deadlift and increase load as you go.
(Do NOT post load. Stay safe….listen to your coach)
B) AMRAP 10:
4 S2O 135/95
6 TTB
4 Box Jumps 24/20
C) Plank Holds
6 rounds: 30 seconds on, 30 seconds rest

WOD – Tuesday – 10/14/14

WOD – Tuesday – 10/14/14

Annie Snatch 2014

 

A) Snatch Balance Complex:
       (1 Snatch balance + 2 Overhead Squats = 1 set)
2 Sets at 65% (of max snatch weight)
2 sets at 75%
2 sets at 80%
   (Only squat as low as mobility permits. Once you lose form, stop and come back up.)
*If you have major mobility issues, stay light on the bar and increase reps…ask your coach for guidance)
B) Hang Snatch
1-1-1-1-1-1-1 (starting at 70% and building)
(record heaviest successful lift)
C) AMRAP 8:
8 KB Swings 53/35
8 burpees

WOD – Monday – 10/13/14

WOD – Monday – 10/13/14

Xtreme Top Box 2nd place

 

A) 3 Rounds Not For Time:
8 Toes To Bar
12 Wallballs
B) Thruster
Build to a 2 rep-max in 12 Minutes
From the rack is allowed but not required. Post Load
C) 30-20-10
Thrusters 95/65
Pull-ups*

WOD – Friday – 10/10/14

WOD – Friday – 10/10/14

 

 

Watch the video of Chad Vaughn Clean & Jerk and then watch it again. It never gets old.

 

A) Clean & Jerk
   Find 1 rep-max (15 Min Max)
Example of progression for 200# max: 115 x 2, 135 x 2, 145 x 2, 165 x 1, 175, 185, 195, 200, 205-fail
    *Minimize transition time from C&J to Back Squats
B) Back Squat
3 @ 65%
3 @ 75%
2 @ 85-90%
12 @ 65%
C) AMRAP 8:
2 Muscle ups or 6 c2b or 8 pull-ups
4 Gound to OH 95/65
6 Box Jumps 24/20

 

Breaking News: The CrossFit Squad & CrossFit Delray Beach will be hosting Barbells for Boobs on Saturday the 25th. We will be shutting down The Lake Worth and Boynton location on that day so we can all support this great and well needed event. CLICK HERE for details on the event and how to donate. You can show up to either location on that day to WOD and build community and maybe even make new friends!

WOD – Thursday – 10/09/14

WOD – Thursday – 10/09/14

Danielle Snatch

 

Endurance Day Thursday
A) 3 Rounds For Time:
250m Row (Do 20 Cal on Airdyne if not enough rowers)
10 Burpees over rower
Rest as needed as a group
B) 3 Rounds For Time:
15 TTB
20 Wallballs
Rest as needed as a group
C) Run Time (do not record time, but give best effort)
4 x 100m Run (OTM)
Rest 1 Minute
2 x 200m Run – Every 3 Minutes
Rest 2 Mintutes
2 x 400m every 4 minutes

 

Check out this weekends Xtreme Top Box competition.

WOD – Wednesday – 10/08/14

WOD – Wednesday – 10/08/14

Rich_Froning Bench Press

 

A) Bench Press
5 X 3, Starting at 50% of 1rm. Add weight each set.
Rest 90 Sec’s between sets. Record heaviest set
B) 5 Rounds For Time:
5 Power cleans 135/95
9 Push-ups
9 KB Swings 53/35
C) 3 Rounds For Time:
20 OH Plate Walking Lunges 25/15#
50 Double Unders (scale to 100 singles)
Rest exactly 1 minute between rounds (self time)

WOD – Tuesday – 10/07/14

WOD – Tuesday – 10/07/14

Khalipa rope climb 2013

 

A) 3 Rounds Not For Time:
7 Hand Release Push-ups
7 Alt Jumping Lunges (7 each leg…14 total steps)
7 Good Mornings 45/35#
B) Dead Lift
4 Sets of 5 Reps @ 65% of 1RM
rest about a min between sets
C) For Time:
   Buy in with 30 Burpees, then
21-15-9
SDHP 70/53
AbMat Sit-ups
       Cash out with 30 Burpees

WOD – Monday – 10/06/14

WOD – Monday – 10/06/14

Chad Mckay Snatch 2012 Games

 

A) Front Squat
3 x 5 @ 80% Across
   Don’t post load
Rest as needed
B) For Time:
- 800m Run Buy-in
5 Rounds:
10 Pull-ups
8 Snatch 95/65
6 HSPU
- 400m Run Cash out

WOD – Friday – 10/03/14

WOD – Friday – 10/03/14

Froning 335 hang clean

 

A) EMOM 15 (Alternating)
Min 1: 4-5 Push jerks (from ground) @ 60-70%
Min 2: 12-16 Alt reverse Lunges
Min 3: 30 Sec hollow hold (lay on back in hollow rock position)
Rest as needed
B) AMRAP 9 (WZA VQ1)
3 Power Cleans 135/95
3 hang Squat Cleans 135/95
3 Thrusters 135/95
30 Double Unders (scale to 30 Lateral bar hops)
(the barbell lifts should be unbroken)

WOD – Thursday – 10/02/14

WOD – Thursday – 10/02/14

Sprint 2014 Games

 

A) 3 x 400m Run
(every 4 minutes)
Record Fastes and Slowest Time
B) 4 Rounds For Time*
20 Wallballs
15 Pullups
10 Dips (scale to assisted dips or push-ups)
8 Box Jumps 30/24 (No bounding unless Extremely confident in ablility)
(scale the box height if needed. No busted shins today please. Know your limits)
1 Minute Rest Between Rounds (self time)
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