WOD

Crossfit – Friday 24, 2014


Main – CrossFit

Weightlifting

Deadlift (5@65% 5@75% 5@85%)

Metcon

Metcon (Time)

10-1 for quality (10,9,8,7,6..)

Hang Power Snatch 95/55

Wall Balls 20/14

Crossfit – Thursday 23, 2014


Main – CrossFit

Technique

Muscle Up

Metcon

Metcon (Time)

10rft (15min cap)

1 muscle up or 3 chest to bar pu + 3 ring dips

5 burpees

15 t2b

20 dbl unders (40 singles)

Crossfit – Wednesday 22, 2014


Main – CrossFit

Technique

Handstand work.

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

200m

10 overhead squats 95/65
Rest 2min

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

5 strict pull-ups

10 push press 95/65
Rest 2min

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

50m farmers carry 53/35

10 back squats 95/65

FTA Tuesday October 21, 2014


Main – Functional Training

Skill Practice Superman and Hollow body

Squat Mobility (No Measure)

Back Squat (5,5,3,3,2,2,1)

Metcon (AMRAP – Reps)

15 Minute Running clock:

100 DB Snatches

AMRAP Burpees in time remaining

CrossFit – Tuesday October 21, 2014

Main – CrossFit

Weightlifting

Hang Power Clean (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Wall Balls 20/14

15 Box Jump Overs 24/20

CrossFit Saturday – October 18th


Main – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Friday October 17th


Main – CrossFit

Deadlift (6 X 2)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Functional Training – Thursday 16th, 2014


Main – Functional Training

Deadlift (Establish a Heavy Set of 3 in 12 Minutes)

Metcon (Time)

3 rounds each for time:

12 DB thrusters – 45/30

400m run

rest 2 minutes between sets
After completing 3 rounds rest 5 mins

Metcon (Time)

3 rounds each for time:

15 toes to bar

50 alt. box step ups 20/24

rest 2 minutes between sets

Metcon (No Measure)

right side bridge – 30 sec

rest 30 sec

left side bridge – 30 sec

rest 30 sec

x 4 sets

Crossfit – Thursday 16th, 2014

Main – CrossFit

Weightlifting

front/back squats (3.6 @ 5sets)

Metcon

Metcon (Time)

Partner WOD – For Time

10rds each partner

200m sprints

Alternate sprints between partners until team completes 20rds total.

Wednesday – October 15th 2014

Main – CrossFit

Conditioning

Weighted Pull-ups (3-2-2-2-2-1-1-1-1)

Metcon

Metcon (Time)

50 Box jump, 24 inch box

50 Jumping pull-ups

50 KB swings, 2 pood / 1.5 pood

50 Double unders