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Archive for the Crossfit Category

WOD – CrossFit – Tuesday – 05/23/17

A) 15:00 Push Pull Test
In this time period you have two objectives:
1) Build to a 2 rep max supinated weighted pull up
https://www.youtube.com/watch?v=7_rxb8A2tHs
2) Build to a 3 rep max Z press w/ DBs
https://www.youtube.com/watch?v=H2JHcjVWReE
** you will work back and forth between the two
B) Heart Break
B1. 1000/800m Ski erg for time
rest 4-6 min
B2. 40/30 CAL Ass Bike for time
rest 4-6 min
B3. 800m run
rest 4-6 min
*** we will score each one separatly

WOD – CrossFit – Monday – 05/22/17

A) Power clean + hang squat clean + squat clean
5 sets, starting a set every 2:00 min (E2MOM) for 10:00
(Adding weight each set if comfortable)
B. 3 Rounds For Time:
200m run
15 Push press 115/75
15 Power cleans 115/75
Rest 2 minutes between rounds (self time)
C) Extra Credit: 3 Sets:
60 sec sorensen hold*
rest as needed
https://www.youtube.com/watch?v=G93cNF8gl4o

WOD – CrossFit – Friday – 05/19/17

A) 10:00 EMOM
1 Power snatch + 1 OHS *(if mobility won’t allow good OHS, scale to PS + HPS)
B) 2 Rounds for time:
20 Power cleans @ 115/85
15 HSPU/ DB Z press from ground
15/12 CAL Assault Bike
** will need to switch starting orders to accommodate bikes**
C) On your own:
500m ski erg HARD
    rest 2:00
300m ski erg HARD

WOD – CrossFit – Thursday – 05/1817

Teams of 2:
A) Partner 1: for time @ 0:00
400m run
20 T2B
20 Thrusters 95/65
Partner 2: when partner 1 is finsihed and tags you, perform:
400m run
30 T2B
30 Thrusters @ 75/55lb
*** this part will be one score
B) THEN @ 15:00
Break as needed:
1,000m row
50 KBS 70/53 eye level
30 Burpees over rower

WOD – CrossFit – Wednesday – 05/17/17

A) 3 sets: Grip and pull
20 Alternating DB snatch 50/35lb (10/arm)
    rest 1:00
2 rope climbs/ 4 rope planks
    rest 1:00
10 KB Deadlifts + 100ft farmers walk 70/53lb
    rest 1:00
B) 10:00 AMRAP:
12 Box-jumps (step down) 24/20
12 DLs @ 185/125
12 Hand-release push-ups
C) After Party
3 sets:
1:00 Max effort Battle ropes
    rest 2:00

WOD – CrossFit – Tuesday – 05/16/17

WOD - CrossFit - Tuesday - 05/16/17
A. Speed Ladder Warm-up
B) 12:00 AMRAP: (Odd object / no score)
8 strict pull ups / ring rows
8 ball side tosses each side
4 tire flips
10 banded side steps each direction (perform better bands)
20 russian twist with plate 25/15 (10 side)
C) Assault Bike trial 
1:00 MAX CAL
      rest 3:00
1:00 MAX CAL

WOD – CrossFit – Monday – 05/15/17

A) 10:00 EMOM:
1 Power clean + 1 front squat + 1 push press @ 75-80%
B) Back Squats
5 sets of 5, Building to a 5 rep max
rest 2-3 min between sets
C) 3 rounds for time:
10 Hang squat cleans @ 135/85
40 Double unders / 80 singles
*** CAP 8:00***

WOD – CrossFit – Friday – 05/12/17

A) 3 Sets:
5 Deadlifts @ 70-75% of max
rest 90 sec
10 Powell raise each arm (light slow and controlled)
rest 90 sec
https://www.youtube.com/watch?v=BxK60HYw760
B) 3 Rounds for Time:
40 Double unders / 80 singles
30 WBS 20/14
20 Deadlifts 185/125lb
10 HSPU
*** CAP 19:00***

WOD – CrossFit – Thursday – 05/11/17

Teams of 2-3:
 
AMRAP 20:00
Alternate complete rounds, then switch:
10 Barfacing burpees
10 Thrusters 95/65
10 T2B (click demo video link)
https://www.youtube.com/watch?v=IJZpz5C1dAA
** we will scale for each person, goal is to finish rounds in under 2:00

WOD – CrossFit – Wednesday – 05/10/17

A) Hang Power snatch (mid thigh)
5 sets of 2 @ 80% or moderate weight
rest 90 sec between sets
B) AMRAP 16:00
16/12 CAL Bike
16 KB Snatch 70/53 from the groin* (8 right / 8 left)
16 Box jumps 24/20
200m Run
16 Pull-ups
https://www.youtube.com/watch?v=6l2Iu26oWW8
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