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Archive for the WOD Category

WOD – CrossFit – Friday – 04/14/17

A. Backsquat:
5, 3, 1, 1, 1. Build from 77%. Post today’s heavy single.
(only 3 attempts at heavy single allowed)
B. 4 RFT
Run 400m
12 TTB
21 Deadlifts 135/95

WOD – CrossFit – Thursday – 04/13/17

3 Rounds For Max Reps:
2 Min. Bike for calories
   – 2 min rest
2 Min. Burpee-Over-Bar
   – 2 min rest
2 Min. Hang Power Snatch 75/55
   – rest 2 min
        (Keep track of reps/calories. You’ll have 1 score at the end)

WOD – CrossFit – Wednesday – 04/12/17

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A. 7 Sets:

3 Hang Power Cleans. Begin at 55% of 1rm and build.
B. AMRAP 14:
2-4-6-8-10-12 etc..
Clean and jerk 135/95 (RX+ 185/135)
**30 dubs/60 singles after each round

WOD – CrossFit – Tuesday – 04/11/17

A. 5 Sets: 2 mins each. 1 min of rest between sets.
Run 100m
10 box jump overs
– max Wallballs (20/14) in remaining time
— score is accumulated wallball reps over 5 sets
– rest as needed
B. Complete 4 unbroken sets: (Not for time)
10 Dumbell hang power cleans
10 Dumbell thrusters

WOD – CrossFit – Monday – 04/10/17

A. 4 Sets. Choose one.
Ring rows x 12-14 reps. make more challenging by having rings @ sternum height + feet on a box
Strict pull-ups x 3-6 reps. Change grip style every set
Weighted pull-ups x 2.2 rest 10 sec btwn doubles (2, rest 10, 2. Rest 60 seconds, repeat 3 x)
      Rest 60 seconds between sets.
B. 4 RFT: (20 min time cap)
20 Burpees
20 SDLHP 75/55
20/15 Calorie bike

WOD – CrossFit – Friday – 04/07/17

For Time:
Row 2k
25 Front Squats 135/95
35 Hang Power Cleans 155/105  (RX+ 185/125)

WOD – CrossFit – Thursday – 04/06/17

For Time:
Bike 50/40 calories
20 KB push press 35/25
200m Dual KB front racked carry 35/25
Row 50/40 calories
200m Farmers carry 53/35
Bike 25/20 calories
20 KB push press 35/25
200m Dual KB front racked carry 35/25
Row 25/20 calories
200m Farmers carry 53/35

WOD – CrossFit – Wednesday – 04/05/17

A. Backsquat: Find 10 rep-max.
Goal is to beat weight used 2 weeks ago. Post successful set.
Then 3×10 @90% of heaviest set.
B. EMOM 16:
30 dubs (or singles) + 2 snatches.
Build as possible. Start light. Post heaviest successful weight.
You may clean instead of snatch, if not advanced enough to build.
C. Cool down: (this can be OYO)
10-12 min easy run/bike/row

WOD – CrossFit – Tuesday – 04/04/17

For Time:
50 pullups (buy in). Must be done in unbroken sets of 5. No more, no less. Switch to ring rows if you can no longer perform sets of 5
Immediatley into..
2 rounds of..
Row 500m/400m
15 box jump overs 24/20
15 hang power cleans 115/75
Followed by…
2 rounds of..
Bike 20/16 calories
15 deadlifts 115/75
15 burpee over the bar
Finish with...
800m run

CrossFit – WOD – Monday – 04/03/17

A. 6 Sets: One set every 2:00. Some increase throughout sets is OK
3 Power Cleans + 5 Push-press
**All 6 sets should be moderate, don’t start too light
B. 3 rounds for time:
6 Thrusters 135/95 (RX+ 155/105)
16 KB swings 53/35 (RX+ 70/53)
Run 400m
  – rest 2 min bet sets
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