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Archive for the WOD Category

WOD – Friday – 03/17/17

17.4 – ish

AMRAP 13:

55 Deadlifts 155/105 (RX+ do 225/105)

55 Wallballs 20/14

800m Run (RX+ do 55 Calorie Row)

55 HR Push-ups (RX+ do HSPU)

CrossFit – WOD – Thursday – 03/16/17

7 rounds, one round every 4:00
Run 400m
10 TTB
** slowest round is your score
**If you skip a round, an example score could be “3:05 – skipped 1”

CrossFit – WOD – Wednesday – 03/15/17

For Time:
5 rounds of:
10 DL 225/155
10 wallballs 24/20
    (immediately into)
5 rounds of:
10 Sumo Deadlift High-Pulls 75/55
Run 100m
    (immediately into)
Row 1k

CrossFit – WOD – Tuesday – 03/14/17

A. 5 Sets for max reps: (10 minute total time)
30 sec max HSPU – or HR pushup – or Wallclimb. Use whatever scale option that was used last tuesday
   – 30 sec rest
30 sec max russian KB swings; 70/53
   – 30 sec rest
B. For Time:
27/24 Calorie row
21 Thrusters 95/65
18 Box Jumps 24/20
15 Bar-facing burpees
12/10 Calorie bike

CrossFit – WOD – Monday – 03/13/17

For time, on a 25:00 clock:
3 Rounds of:
30 Dubs
15 Hang power cleans 75/55
3 Rounds of:
30 Dubs
15 Hang power cleans 95/65
3 Rounds of:
30 Dubs
15 Hang power cleans 135/95
  *with remaining time; build to a 3RM front squat; from the floor
  ** Today’s score should include a ‘Time’ AND  ‘Load’ for 3rm

WOD – CrossFit – Friday – 03/10/17

Below is The CrossFit Games Open Series, workout 17.3.

This will be the RX+ Version of the workout. See below for the RX Version.

RX+ do: (advanced athletes only)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

RX Do: AMRAP 16:

3 rounds of:
6  pull-ups
6 Power snatches, 85/55 lb.
Then, 3 rounds of:
7 pull-ups
5 Power snatches, 115/75 lb.
Then, complete 3 rounds of:
8  pull-ups
4 Power snatches, 135/95 lb.
Then, complete 3 rounds of:
9 pull-ups
3 Power snatches, 155/105 lb.
*Then, complete 3 rounds of:
10 pull-ups
2 Power snatches, 185/125 lb.
Then, complete 3 rounds of:
11  pull-ups
1 Power snatch 205/155 lb.

WOD – Thursday – 03/09/17

BRING A FRIEND THURSDAY!

For Time:
75/60 Calorie Bike
150 Dubs / 300 singles
75/60 Calorie row
150 Dubs / 300 singles
75/60 Calorie Bike

WOD – Wednesday – 03/08/17

A. EMOM 10: (all in same minute, not alternating)
4 power snatch 95/65 (competitors do 135/95)
6 Bar-facing burpees
B. AMRAP 6:
3-6-9-12 etc
Backsquat 135/95 (RX+ OHS)
Box Jumps 24/20
 – rest 3 min
C. AMRAP 6:
3-6-9-12-15 etc…
Power snatch 115/75
** 12 abmat situps after each round

CrossFit – WOD – Tuesday – 03/07/17

A. 5 Sets: (1 min on, 1 min off)
Max-rep ( RX = wallclimbs, RX+ = HSPU*, Scaled = HR pushup)
*If you chose HSPU, it needs to be done to standard. You may not ‘scale’ the movement.
B. For Time: (12 min time cap)
3 Rounds of:
3 Power clean 135/95
3 Front squat
3 Push jerk
3 Rounds of:
3 Power clean 155/105
3 Front squat
3 Push jerk
3 Rounds of:
3 Power clean 185/125
3 Front squat
3 Push jerk

CrossFit – WOD – Monday – 03/06/17

A. Front Squat:
60%x 2 reps
70%x 2
75%x 2
80%x 2
85%x 2
90%x 2
B. For Time:
30-20-10
Thrusters 95/65
Run 200m
      Cash-out: 15 Calorie Assault Bike
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