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Archive for the WOD Category

WOD – Thursday – 08/21/14

WOD – Thursday – 08/21/14

Squad Crush Compilation

Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give you time to get some practice without the stress of the WOD. Your practice will differ depending on where you sit in the following criteria:

A) Overhead Practice, based on the following Criteria:
a1) Cannot OHS empty bar = OH Mobility + 8×8 OHS PVC
a2) Can OHS empty bar, but with difficulty = 5 x 3 OHS, 3 second pause in hole
a3) Can OHS, but slow dropping under bar on snatch =   5 x 3 snatch balance, increasing…not heavy.
a4) Proficient in the movement = Build to a heavy single snatch balance
 
B) EMOM 18 (Alternating)
Min 1: Row 8-10 Calories
Min 2: 10-12 Burpees
Min 3: 20 seconds of dead hang on pull-up bar

 

CRUSH GAMES INFO

WOD – Wednesday – 08/20/14

WOD – Wednesday – 08/20/14

camille run 2014

 

A) 15 min to build to a max load in the following complex:
2 clean + 2 front squat + 2 jerk
*cleans are full squat
**bar can be dropped in between cleans, but right back on it.
B) AMRAP 12:
5 Power cleans 155/105
10 Bar hops (2 feet take off and 2 feet land)
5 Toes-To-Bar

 

CLICK HERE for details on the Crush Games this weekend.

WOD – TUESDAY – 08/19/14

WOD – TUESDAY – 08/19/14

Sandra Main SiteThis is was published on the Main CrossFit FB page yesterday…

 

A) 4 Rounds For Time (Incl rest breaks)
run 400m
20 HR pushups
20 wall ball
20 burpee box jumps 24/20
Rest EXACTLY 3 min between each round (self time)

WOD – Monday – 08/18/14

WOD – Monday – 08/18/14

Pat & Marc Saturday

A) Back Squat
       10 Minutes to build to a heavy set of 8 reps
       (can you add 5-10 pounds from last week?)
B) AMRAP 16:
10 kbs 53/35
5 pullups
30 dubs (60 singles)
**on minutes 3, 7 and 11; stop and run 200m then pickup where left off

WOD – Saturday – 08/16/14

WOD – Saturday – 08/16/14

8am – Mobility Clinic

9AM – CrossFit (Coaches Choice)

10AM – CrossFit (Coaches Choice)

WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

Froning Grace 2014

For today we have 2 options for Beg/Int (I) and for Advanced (A). You can get an RX for either and the coach will designate which you chose to do. Please recognize your limits.

(Beginner/Int) (I)   For Time:
- 400m Run
- 10 clean & Jerks 95/65
15-12-9
- Deadlifts 155/105
- HSPU (scale to box or DB press)
- 400m Run
- 10 Clean & Jerk 95/65
 

Entire workout is on one continuous clock. 1 Bar allowed, change weights as needed

 

(Advanced) (A)   For Time:

- 400m Run
- 15 clean & Jerks 135/95
21-15-9
- Deadlifts 225/155
- HSPU
- 400m Run
- 15 Clean & Jerk 135/95
 

Entire workout is on one continuous clock. 1 Bar allowed, change weights as needed

You can get an RX for either WOD. Either RX (I) or RX (A)
Times should be designated either way… 26:42(I), 26:42 RX(I), 26:42(A), 26:42 RX(A) 

Don’t forget the ever so important Mobility Clinic on Saturday morning. CLICK HERE

WOD – 08/14/14

WOD – 08/14/14

Chad V Snatch

 

A) Snatch Practice – 15 Minutes
     Coach will go through a couple drills and allow time to build up bar if desired
B) 2k Row – For Time

 

FREE MOBILITY CLINIC THIS SATURDAY. CLICK HERE

WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

Dan Baily OH Walking lunge 2013

 

A) AMRAP 8:
- 10 KB Swings 53/35
- 5 box Jumps 24/20 – Games Std. Step down each time
- 20 OH Plate Walking Lunges 54/25
REST 5
B) AMRAP 8:
- 4 KB Clean & Jerk (right hand) 53/35
- 4 KB Clean & Jerk (left hand) 53/35
- 10 Goblet Squats 53/35
- 50 Double Unders (scale to 100 singles)
REST 5
C) AMRAP 6:
- 100M single hand farmers carry 53/35 (50m right, 50m left)
- 200m Run

WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

Sarah at Bacon

 

A) NOT For Time:
1k row
30 ring dips*
30 HR Push-ups
   *If unable to do ring dip, do 15 negatives…Jump to lock out and lower slowly…3 seconds
 

 

B) Every 45 Seconds for 8 Sets:
3 Touch-n-Go Power Cleans at 70-75% of Max
 

 

C) 2 Rounds For Time:
- 20 Hang Power Cleans 95/65*
- 200m Run
     *3 penalty burpee each time you drop the bar

 

MOBILITY CLINIC ON SATURDAY MORNING

WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Camille Snatch practiceNice having Camille stop by and train with us….

 

A) Back Squat
       10 Minutes to build to a heavy set of 8 reps
B) 3 Minute Time Cap  
- 15 Thrusters 95/65
- 12 Pullups
max burpees in remaining time
REST 3 Minutes and repeat for ’4 TOTAL SETS’
Score will be total number of burpees for all 4 sets. (Keep track)
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