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Archive for the WOD Category

WOD – Tuesday – 10/25/16

Annie T 2015 Games
4 Sets:
A1. Bent over barbell row x6-8 reps; rest 30 sec
A2. Alternating DB upright row x16-20 reps; rest 1 min
B. AMRAP 6:
8 Power cleans 185/125 RX+225/155
2 Rope climbs (scale to 8 ring rows)
     *rest 6 min
C. AMRAP 6:
8 Power cleans 185/125 RX+225/155
2 Rope climbs (scale to 8 ring rows)

WOD – Monday – 10/24/16

A. Snatch + Hang Snatch.
One set every 45 sec x12 sets. Perform moderate weight, perfect reps, @ roughly 70%
B. 4 RFT: (18 min cap)
21 Power snatch 75/55
15 Calorie assault bike
9 HSPU scale to WTF

WOD – Friday – 10/21/16

mariana-sb-run_-crush-games
A. Front Squat: Build to a 3 rep-max for the day.
Post heaviest successful set
B. 7 RFT:
7 SDLHP 95/65
7 Front squats
7 S2O

WOD – Thursday – 10/20/16

friends-dont-let-friends
BRING A FRIEND THURSDAY!
For Time:
1,500m Row
800m Run
1.5 Mile Assault Bike
– rest exactly 10 min
1.5 Mile Assault Bike
800m Run
1,500m Row

WOD – Wednesday – 10/19/16

crush-games-group-pic
A. Front Squats. 4 Sets x 5 Reps @20×1.
Rest 2-3 mins. between sets
B. AMRAP 15:
5 Clean and Jerk 155/105 (RX+185/125)
10 TTB
– rest 30 sec bet rounds

WOD – Tuesday – 10/18/16

A. HSPU Practice:
*Those that have HSPU of any variation; complete 5 sets of 5 reps; scale up or down in order to make the 5 challenging.
**Those without HSPU will practice HS hold OR 4×6-8 strict press w/ dumbells
B. 3 Rounds For Time:
Row 1k
80 Double Unders ( scale to160 singles)
40 Abmat situps
20 Deadlifts 115/75
– rest 4 min bet sets

WOD – Monday – 10/17/16

sarah-crush-games

Congrats to all those that competed at Crush Games this weekend. Picture and stats to come

A. Font Squat: 3@80%, 2@85%, 1@90%
-not maxing out, just a heavy single
For time:
12 calorie assault bike
15 squat clean thruster 135/95
18 burpees
50 dubs (scale to 100 single)
18 burpees
15 squat clean thruster
12 calorie assault bike

WOD – Friday – 10/14/16

FOR TIME:
30 Pullups
400m Run
15 Squat Cleans (135/95)
500m Row
15 Squat Clean
400m Run
30 Pullups

WOD – Thursday – 10/13/16

friends-image
BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
2 rope climbs/4 planks
– rest 2 min bet rounds

WOD – Wednesday – 10/12/16

hero-bash-image_2

CLICK HERE to register for West Palm Beach Hero Bash at The CrossFit Squad on Saturday, November 12th!

A. Front squat: 5-3-2 5-3-2. (2nd wave should be heavier than first)
B) 3 RFT
Run 100m
15 KB swings; 53/35
50 Dubs
15 Burpees

 

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