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Archive for the WOD Category

WOD – CrossFit – Tuesday – 05/30/17

A. Power clean.
12 Minutes to build to a heavy single
B. For Time:
Row 500m
20 Power cleans 95/65
Rest exactly 5 min, then repeat
C. Cool Down:
Easy rowing or biking with some foam rolling to flush away soreness from monday

WOD – CrossFit – Monday – 05/29/17

murph+photo

HAPPY MEMORIAL DAY!

****Class times are 8am, 9am & 10am****

Murph:

1 mile Run

100 Pull-ups (scale to ring rows or jumping pull-ups)

200 Push-ups

300 Air Squats

1 mile run

– OR –

Partner Murph: (Teams of 2)

1 mile Run (scale to 800m run)

100 Pull-ups (scale to ring rows or jumping pull-ups)

200 Push-ups

300 Air Squats

1 mile run (scale to 800m run)

(break up reps between partners as needed. The run is together)

 

WOD – CrossFit – Friday – 05/26/17

Memorial Day Hours

AMRAP 20:
800m run buy in, then AMRAP of:
20 buprees
20 power cleans 135/95
20 calorie bike
20 thrusters

WOD – CrossFit – Thursday – 05/25/17

Farm To Fork Memorial Day Special
For Time:
Run 400m
40 calorie bike
40 wallball shots
     Run 300m
     30 calorie bike
     30 burpees
          Run 200m
          20 calorie bike
          20 box jumnps
               Run 100m
               10 calorie bike
               100 dubs/200 siungles
–35 min cap

WOD – CrossFit – Wednesday – 05/24/17

A. Snatch pull + Hang snatch
12 Minutes to build to a heavy complex, OR EMOM 10 of 3 hang snatch
B. For Time:
21-15-9
Deadlifts 225/155
Box jumps 24/20

WOD – CrossFit – Tuesday – 05/23/17

A. On a 2 minute clock:
Run 100m
8 Box jump overs 24/20
6 TTB
AMRAP Shoulder-To-Overhead 135/95 in remaining time
     Rest 2 minutes, x 5 sets. Score is total STO combined over 5 sets.
B. EMOM 15:
1st: Bike sprint :15 sec
2nd: Row sprint :15 sec
3rd: Hollow body hold :20-:40 sec

WOD – CrossFit – Monday – 05/22/17

A. 7 Sets, Not for time:
10 HR Push-ups
5-8 Strict pull-ups / 8-12 ring rows
B. For Time:
Buy in: 400m
then..
21-15-9
Burpees
SDLHP; 95/65
Calorie bike

WOD – CrossFit – Friday – 05/19/17

A. Squat clean + Hang squat clean (from below knee).
Build to a heavy Complex
B. 21-15-9 (For Time)
Wallballs 20/14
Box jumps 24/20

WOD – CrossFit – Thursday – 05/1817

For Time:
500m Row
 400m Run
   30/25 Calorie Bike
    200m Farmers carry 53/35
     100 Duuble Unders / 200 singles
    200m Farmers carry 53/35
   30/25 Calorie Bike
  400m Run
500m Row

WOD – CrossFit – Wednesday – 05/17/17

A. BackSquat:
Find 6rm, then 1 set of 6 @ 90% of 6rm
B. 10 RFT:
Run 100m
4 Squat cleans 155/105 (RX+ 205/135)
** 25 min time cap
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