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Archive for the WOD Category

CrossFit – WOD – Monday – 04/03/17

A. 6 Sets: One set every 2:00. Some increase throughout sets is OK
3 Power Cleans + 5 Push-press
**All 6 sets should be moderate, don’t start too light
B. 3 rounds for time:
6 Thrusters 135/95 (RX+ 155/105)
16 KB swings 53/35 (RX+ 70/53)
Run 400m
  – rest 2 min bet sets

CrossFit – WOD – Friday – 03/31/17

A. Backsquat: 5, 3, 1, 1. Build from 75%. Singles should not be maximal
B. For Time:
50 wallballs 20/14
50 pullups RX+ do c2b
50 HR push-ups
50 SDLHP 95/65 (RX+ 135/95)
50 Calorie row

CrossFit – WOD – Thursday – 03/30/17

bring-a-friend-image

IT’S ‘BRING A FRIEND THURSDAY’

A. 10 Minute Assault Bike for max calories
– rest as needed
B. Tabata. 8 Sets: (20 sec on 10 sec off). Keep running total
Abmat Sit-ups

CrossFit – WOD – Wednesday – 03/29/17

A. 7 Sets: 3 Hang snatch.
Begin @55% of 1rm and build as possible
B. 7 Sets: One set every 90 seconds
1 Rope climb (scale to 6 ring rows)
3 Deadlifts 225/155 RX+ 275/205
     Max-rep burpee over bar in remaining time. Score is total # of burpees

CrossFit – WOD – Tuesday – 03/28/17

A. 5 Sets: One set every 4:00
20/16 calories on Bike
10 STO 155/105
– score is fastest AND slowest rounds
— rest as needed
B. Complete 4 unbroken sets. Not For Time
7 Dumbbell DL
7 Dumbbell Power cleans
7 Dumbbell Front squats
7 Dumbbell Push press
– rest as needed between sets

CrossFit – WOD – Monday – 03/27/17

A. Choose one of the following..
1. 4 sets; ring row x10-12 reps. may make more challenging by having feet on box
2. 4 sets; strict pullup x2-6 reps
3. 4 sets; weighted pullup x1.1.1; rest 10 sec btwn singles
B. For time:
800m run buy in, then..
10 Rounds of:
3 SDLHP 135/95
6 Box Jumps 24/20
9 Wallballs 20/14

CrossFit – WOD – Friday – 03/24/17

CrossFit Open Workout 17.5 

 

10 Rounds For Time:  (30 Minute Time Cap*)

9 Thrusters 95/65

35 Double Unders (scale to 70 singles)

*Please note the actual Open time cap is 40 mins.

CrossFit – WOD – Thursday – 03/23/17

BRING A FRIEND THURSDAY

For Time:
400m Farmers carry 53/35
30 Box jumps
30/25 Cal Bike
300m Farmers carry
30 Wallballs 20/14
30/25 Calorie row
200m Farmers carry
30 Box jumps
30/25 Calorie row

CrossFit – WOD – Wednesday – 03/22/17

A. Backsquat:
Find 10-rep max. Post load. Then, 2 x 10 @ 90% of 10rm.
B. EMOM 16:
4 Burpee over bar + 2 TnG power clean.
(Build in weight. Post heaviest successful weight.)
C. 10-12 min: easy bike/row/run cool down
(or a combination of the 3)

CrossFit – WOD – Tuesday – 03/21/17

For Time:
1 Mile bike
30 Pullups (RX+ do c2b)
30 Situps (RX+ do GHD)
60 Dubs/120 singles
– rest 5 min (self time)
21 Power snatch 75/55
3 Wall climb / 6 WTF
18 Power snatch
3 Wall climb / 6 WTF
15 Power snatch
3 Wall climb / 6 WTF
12 Power snatch
3 Wall climb / 6 WTF
9 Power snatch
3 Wall climb / 6 WTF
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