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Archive for the WOD Category

WOD – CrossFit – Monday – 05/15/17

CFBB Road To Regionals Male Winners
A. EMOM 16: (alt.)
4 Push Press. Start moderate. Some building ok but not much
2 Wallclimbs – OR- 6 WTF
B. 3 sets for max reps.  :30 sec on :60 sec off
Thrusters 75/55
Burpee to 10# plate
Calorie row
Calorie bike

WOD – CrossFit – Friday – 05/12/17

Please remember that there will be no classes this Saturday due to the Competition, Road To Regionals.

A. 3 Sets x 7 Front squats
Rest 2-3 minutes between sets. All sets moderately heavy.
B. AMRAP 12:
24 Wallballs 20/14 (RX+ 30/20)
20 Calorie bike
16 Box Jump Overs 24/20 (Rx+ 30/24)
12 Power snatch 95/65 (RX+ 135/95)

WOD – CrossFit – Thursday – 05/11/17

A reminder that classes will be canceled this Saturday as we host our in-house competition.

A second reminder to please do your part to put your equipment away immediately after your workout.

3 Rounds for Time:
Run 800m
20 Sit-ups
20 DB snatch (alternating) *Do not drop DB’s.
20 Calorie bike
– rest 4 min between rounds (self time)
      (Post time and DB load)

 

WOD – CrossFit – Wednesday – 05/10/17

A. Choose 1 of 3 options..
1. Power snatch + hang power snatch. Build to a heavy complex.
2. Power snatch + hang squat snatch. Build to heavy complex.
3. EMOM 12: Power snatch + 2 hang power snatch (light to moderate. Focus on form)
B. AMRAP 16:
10 Front squats 155/105
20 Pull-ups
100m Run

WOD – CrossFit – Tuesday – 05/09/17

A. Every 3 min. x 6 sets: (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
15 ‘Unbroken’ Thrusters 95/65
15 KB swings 53/35
100m Sprint
** score is fastest and slowest round
B. @18:00 mark, find 10rm push press. Bar comes from the floor
*post 10rm weight

WOD – CrossFit – Monday – 05/08/17

**Reminder to please sign in to class. If unable to sign in, please advise your coach.

On an 8 Minute Clock:
Run 600m
Row 300m
AMRAP with remaining time:
2 Rope climbs
15 Hang power snatch 75/55 ‘Unbroken’
10 Burpee box jump overs 24/20
– rest 4 min
x3 sets (score as A, B & C)

WOD – CrossFit – Friday – 05/05/17

cinco_de_mayo_image
A. AMRAP 10:
20 Power cleans 135/95 (RX+ 155/105)
20 STO
20 TTB
    – rest 10 min
B. AMRAP 10:
20 DL 135/95 (RX+ 155/105)
20 Wallball 20/14
80 Double Unders

WOD – CrossFit – Thursday – 05/04/17

BRING A FRIEND THURSDAY

5 RFT
Run 400m
15 Burpees
Bike 18/12 Calories
15 KB swings 53/35
– rest 1 min bet rounds

WOD – CrossFit – Wednesday – 05/03/17

A. BackSquat: Find 8-rep max.
Then 2 sets of 8 @ 90% of above. Goal is to beat 8-rm from 2 weeks ago.
B. EMOM 14: (alternating)
40 dubs
3 Squat cleans. Does not need to be TNG, but needs to be finished within :15 sec
Start light and build; post heaviest successful set of 3
– rest 6 min
C. For Time:
20 Squat cleans @90% of B

WOD – CrossFit – Tuesday – 05/02/17

On a 35 minute clock: (Teams of 2)
100 Pull-ups                          (RX+ do C2B)
100 Power snatch 95/65     (RX+ do Squat Snatch 135/95)
Followed by:
10 rounds (5 each… I do a round, You do a round)
12 STO 95/65          (RX+ 135/95)
12 Bar-facing burpes
Run 100m
Followed by:
Max calorie row, with remaining time
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