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Archive for the WOD Category

WOD – CrossFit – Monday – 06/12/17

4 Sets:
A1. strict press x4 reps; rest 1-2 min
A2. strict/weighted pullup x3-6 reps or ring row x10-12 reps; rest 1-2 min
B. 4 RFT(6 min cap)
5 power snatch  135/95
5 burpee box jump overs  30/24
C. For time:
30/25 calorie bike

WOD – CrossFit – Friday – 06/08/17

Alex on Assault Bike at regionals
A. Front Squat:
6-4-2,  6-4-2.   2nd wave heavier than first wave. Rest as needed
B. 4 RFT
20 Wallballs
15 Box jumps 24/20
10 Deadlifts 225/155

WOD – CrossFit – Thursday – 06/08/17

CFBB Team_white shirts
A. AMRAP 5:
Bike 20/15 calories
10 abmat situps
– rest 5 min
B. AMRAP 5:
Row 20/15 calories
10 abmat situps
– rest 5 min
Repeat for Part C & D

WOD – 06/08/17

Bring a Friend Thursday

A. AMRAP 5:
Bike 20/15 calories
10 abmat situps
– rest 5 min
B. AMRAP 5:
Row 20/15 calories
10 abmat situps
– rest 5 min
Repeat for Part C & D

WOD – CrossFit – Wednesday – 06/07/17

Rob & Jen Air Runner
A. Power Clean Cluster: 12 Minutes to build to a heavy 3.2.1
The ‘3’ and ‘2’ must be tng. 10 seconds rest after the 3 and 2. Rest as needed after the 1.
B. AMRAP 15:
5 Deadlifts
4 Hang power cleans
3 Front squats
2 STO
50 double Unders / 100 singles
          RX Barbell weight is 115/75    (RX+ 155/105)

WOD – CrossFit – Tuesday – 06/06/17

For time:
750m row buy in, then..
4 RFT
15 STO 115/75
15 KB swings 53/35
15 Push-ups
1 rope climb (scale to 8 ring rows)

WOD – CrossFit – Monday – 06/05/17

CFBB Team 2017
A. Backsquat.
Find 4 rep-max, then perform 2 sets of 4 reps at 90% of 4rm
B. AMRAP 7:
4 power cleans 135/95
4 burpee over bar

WOD – CrossFit – Friday – 06/02/17

Screen Shot 2017-06-01 at 10.03.35 AM

Good luck to our Regional team as they compete this weekend in Atlanta!

Alex, Allen, Rob, Sarah, Jaci & Jen!

 

For Time:

Row 750m
20 Power cleans 135/95
60 Wallballs 20/14
20 Power Cleans
Row 750m

WOD – CrossFit – Thursday – 06/01/17

4 Sets: One set every 10:00
Run 400m
Row 500m
Bike 20/15 calories
30 Abmat situps
    Post fastest and slowest time

WOD – CrossFit – Wednesday – 05/31/17

A. For Time:
30/25 calorie bike
15 Burpees
     rest until 10:00 mark
B. 21-15-9
Deadlifts 155/105
      Perform 60 Dubs OR 120 singles, after each round
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