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Archive for the WOD Category

WOD – Monday – 08/08/16

A) Push press. Build to max
 
B) For Time:
10-8-6-4-2
Thrusters; 95/65 (RX+ 135/95)
Burpee over bar
– immediately into…
20 Calorie row
10 Clean and Jerk. (Same weight as thrusters)
20 Front squats

WOD – Friday – 08/05/16

Sarah Mayra Nicole Regionals 2016

 

AMRAP 20:
10 Thrusters 135/95
10 Burpee over bars
10 Box jump overs 24/20
 

NOTE: at the comnpletion of each round:

you must unload 1 plate and carry it 100m, then reload you bar and begin the next round
(For RX, the plate to be removed is 45/25). Ladies RX can place a 5# on the inside of the 25#plate.

WOD – Thursday – 08/04/16

Endurance Day Thursday!

3 Rounds For Time:
Row 500m
– rest 2 min
Run 400m
– rest 2 min
NOTE: Score will be total time including rest

WOD – Wednesday – 08/03/16

A) EMOM 12: (Alt)
Min 1-4: Power snatch + snatch balance
Min 5-8: Snatch + hang snatch
Min 9-10: 2 Snatch
NOTE: Goal is to build throughout EMOM steadily. If you can ‘squat snatch’ , do so.
B) FOR TIME:
BUY-IN: 30 Calorie Row
then..
7 Rounds of:
7 Pull-ups (RX+ do 3 muscle ups)
Run 50m
then…
200m Farmers carry w/KB’s 70/53
NOTE: Every 25m must stop and perform 10 Goblet squats (RX+ 10 pistols (5/leg)
(25m marks will be measured out and marked on ground)
CASH-OUT: 30 Calorie Row

WOD – Tuesday – 08/02/16

Warm up: 5 Sets NOT For Time:
Run 100m
Plank w/ shoulder tap x30-60 reps. https://www.youtube.com/watch?v=QOCn3_iOAro
A. Front squat: 3×3 @85-90%
B) 2 Rounds For Time:
21 Burpees
15 Clean and Jerk 155/105
9 HSPU

WOD – Monday – 08/01/16

Warm up: 3 Rounds NOT For Time:
Row 12 cal
12 Scapula pull-ups
12 Bent over barbell rows. Light weight. Touch barbell to sternum
A. Push press: 5, 4, 3, 2. Building throughout. Rest 2:00 btwn sets.
B) 6 Sets For Reps:
:20 sec Hang power cleans 96/65
:20 sec Thrusters
:20 sec Burpees
– rest 2 min bet sets

WOD – Friday – 07/29/16

Rob LaBar_Games_Event 6

A. 5 Sets: Bench press x 10 reps
– Between sets, perform 20 Standing alternating lunges with bar across back rack as load
B) For Time:
50 clean and jerk 135/95
– every time you break, you must perform 20 abmat sit-ups

WOD – Thursday – 07/28/16

 

A) AMRAP 3:
2-4-6-8-10 etc…
SDLHP: 53/35
T2B
– rest 2 min
B) AMRAP 3:
Row for calories
– rest 2 min
C) AMRAP 3:
2-4-6-8-10 etc…
Alt DB snatch; 40/25
Pullups
– rest 2 min
D) AMRAP 3:
Row for calories
– rest 2 min
E) AMRAP 3:
2-4-6-8-10 etc..
KB Swing 53/35
— 50m run after each round

WOD – Wednesday – 07/27/16

For Time:
400m run
50 dubs/100singles
500m row
50 dubs/ 100singles
20 burpees
50 dubs/100 singles
20 squat cleans (185/125)

WOD – Tuesday – 07/26/16

Team Swim_Games 2016

Congrats to The CrossFit Squad for competing amongst the 40 most elite and fittest teams on the Planet at The CrossFit Games last week in Los Angeles.

A) 2 sets NFT
15-20 Ring rows. Get body as horizontal as possible. Should be done in no more than 2 sets
15 Thrusters. ‘Empty bar’
8-10 Powell raises (per arm). Light weight
B) For Time:
30 deadlfts 155/105
30 box jumps overs 24/20
30 calorie row
30 box jump overs
30 deadlifts
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