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Archive for the WOD Category

WOD – Monday – 09/12/16

copper-point-group-pic
A. EMOM 14: (alt)
2 Squat cleans – heavy-ish
8-10 ring rows/pullups OR 2-4 muscle ups
B. For Time:
800m run
50 wallballs 20/14
30 Hang power clean 135/95

WOD – Friday – 09/09/16

AMRAP 20:
11 Pull-ups (RX+ do C2B)

9 Power snatch 135/95

7 OHS (substitute to back squat)
Run 400m
 

WOD – Thursday – 09/08/16

For Time:
Run 800m w/ medball
20 Wallballs 20/14
2 Rope climbs or 4 planks
Run 400m w/ sandbag
20 walking lunges w/ sandbag
2 Rope climbs or 4 planks
750m row

WOD – Wednesday – 09/07/16

Don’t forget…Copper Point Brewing Co on Friday night! CLICK HERE for details.

For Time:
Row 1k buy in, then…
10 RFT
6 DL 225/155
6 Bar Facing Burpees
6 HSPU (Scale to 3 Wall Climbs or 6 WTF’s)

WOD – Tuesday – 09/06/16

A) 3 Sets: Backsquat x6 reps. All sets heavy across
B) 3 Sets for time:
15 Thrusters 95/65
200m Run
15 Box jump overs 24/40
200m Run
15 Power snatches 95/65
200m Run
   – rest 2 min bet sets

WOD – Monday (Labor Day) 09/05/16

Class times for Labor Day are: 9am & 10am only. (CrossFit)

 

In teams of 2…

A) 6 min am rap:  S2OH 135/95
Must change partners every 5 reps

Rest 2 min

B) 20 min amrap
80 SDLHP 95/65
80 wallball shots
80 HR push-ups
– 1 partner works, 1 partner runs 200m, partners switch when runner returns from run

WOD – Friday – 09/02/16

Joy Yoke Carry
A. Front squat. Builld to a heavy triple (Set of 3 reps)
B) 5 RFT:
10 Clean and jerk 155/105
10 Box jump over 24/20″
10 Toes To Bar

WOD – Thursday – 09/01/16

For Time:
50 Calorie row
40 Russian KB siwngs 70/53
30 burpees
– rest 10 min
Repeat 1x

WOD – Wednesday – 08/31/16

For Time:
15-12-9
Power snatch 135/95
Pullups
immediately into…
12-9-6
Thrusters 155/105
Pullups
immediately into…
9-6-3
Squat clean 185/125
Pullups
**RX+ do c2b

 

Copper Point Brewing Co – Friday September 9th CLICK HERE for details

WOD – Tuesday – 08/30/16

A. Snatch practice. (Snatch from power position + snatch from floor)
Build to Moderately heavy complex.
-OR-
Techinical Development: Do 1 set at light weight EMOM for 12 mins.
B) For time:
40 calorie Row
40 Burpees
40 Russian KB Swings 70/53
400m Run
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