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Archive for the WOD Category

WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

DB deadlift

Derek Bishop

 

A) Back Squat   6-5-4-3-2   – 20

Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20.

(record weight on the double, and number of unbroken reps)

 

B) AMRAP 8:

  • 5 Deadlifts 225/155
  • 7 Burpee over the bar
  • 20 Double Unders (scale to 40 singles)

WOD – Tuesday – 07/15/14

WOD – Tuesday – 07/15/14

MU Games

 

A) 10 Minutes of Muscle-up and/or Handstand practice

 

B) 4 Rounds For Time:

  • 400m run
  • 16 KB Snatch 53/35
  • 12 Pull-ups
  • 8 HSPU
  • 1 rope climb or 2 planks – may be performed at any time during the wod

WOD – Monday – 07/14/14

WOD – Monday – 07/14/14

Camille wall 2013

 

A) EMOM 10:  

  • 1 Power clean + 2 front squats   (@ 80% of 1rm Power Clean)

 

B) 10-1  

  • Wallball
  • Power Clean 115/75

100m run after each odd round

WOD – Friday – 07/11/14

WOD – Friday – 07/11/14

Alex clean at daytona

 

MAX OUT FRIDAY

A) CLEAN & JERK!!!!!

  • Take 20 minutes to find max load       (Post Load)

 

B) AMRAP 8:

  • 5 squat cleans @60% of max weight above
  • 15 push-ups
  • 30 Double Unders (scale to 75 singles)

REMINDER, Gymnastics with Mayra will be at CFBB this Sunday at 9am

WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan S at Squad

Ryan Sunshine

 

ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)

 

A) AMRAP 5

  • Row for Calories (sorry)

 

B) AMRAP 5

  • 10 ring rows
  • 10 burpees

 

C) AMRAP 5

  • 10 DB Thrusters 40/25
  • 20 DUBS

 

D) AMRAP 5

  • 3 Wall walks
  • 15 situps

 

3 MIN REST BETWEEN ROUNDS

WOD – Wednesday – 07/09/14

WOD – Wednesday – 07/09/14

Noah Olsen Snatch

 

A) Push Press   5-5-5-5-5.

Find 5 rep-max in 5 sets

 

B) 21-15-9

  • Push Jerks 135/95
  • box jump overs 24/20
  • pullups

WOD – Tuesday – 07/08/14

WOD – Tuesday – 07/08/14

Games pic 2

 

4 Rounds For Time:

  • 20 hang snatch 75/55
  • 25 Burpees over bar
  • 30 KB Swings 53/35

REST 3 MINUTES BETWEEN ROUNDS (self time)

WOD – Monday – 07/07/14

WOD – Monday – 07/07/14

king kong front squat

 

A) 5 Minutes of Double under practice. Make the attempt.

 

B) Thruster:

Find 2 RM from Rack – 12 Minute Cap

 

C) AMRAP 10

  • 7 thrusters 95/65*
  • 7 TTB
  • 20 Alt. Jumping Lunges
  • 200m run

* your WOD weight should not exceed 65% of your 2RM from Part B

WOD – Friday – 4th of July

WOD – Friday – 4th of July

4th of July image

 

Chipper (CrossFit & Bootcamp)

  • 1 mile run
  • 50 KB Swings 53/35, 35/25 (CF, BC) RX+ do 70/53
  • 40 OH Plate walking Lunges 45/35, 25/10
  • 30 Plate Burpees (jump onto a bumper plate)
  • 20 pullups RX+ do C2B
  • 10 TTB5 Wallclimbs (scale to wtf)
  • 400m run

Reminder that class times are 9am & 10am. (only)

WOD – Thursday – 07/03/14

WOD – Thursday – 07/03/14

Mo Sarah Jaci at Bacon

 

Endurance Day Thursday!!!

 

A) AMRAP 5:

  • 200m row
  • 10 burpees

B) AMRAP 5:

  • 5 HSPU
  • 10 box Jumps 24/20 – Games std.

C) AMRAP 5:

  • 10 Knees to elbows
  • 30 Double unders (scale to 75 singles)

D) AMRAP 5:

  • 5 Man Makers 40/25 (give or take)
  • 15 Squats

 

3 Minutes rest between rounds.

**Man Maker will go as follows:

Push-up, Left row, right row, power clean (or hang power clean), jerk

 

REMINDER: Friday’s hours are 9 & 10am.

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