Month: August 2016

CrossFit WOD 8/31/16

Skill: Ring Muscle Up, Ring Pull-up and Ring Dip Practice & Progression WOD: Beginners and those unable to do Muscle ups: For time: 25 Burpees — then — 3 rounds of: 15 Ring Dips 50 Double Unders / 150 singles more »

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CrossFit WOD 8/30/16

Strength: Shoulder Press Warmup sets- 1×10, 1×8, 1×5 Work sets- 3×3, 2×2, 1×1 WOD: “Daniel” For time: 50 Pull-ups / banded Run 400m 21 Thrusters (115/85) (95/65) (65/35) Run 800m 21 Thrusters Run 400m 50 Pull-ups / banded

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CrossFit WOD 8/29/16

Strength: Deadlift- Warmup sets- 1×10, 2×5 Work sets- 5 x 3 reps (find 3 rep max) WOD: Tabata Deadlift (225/175) (185/125) (135/85) Tabata Burpee (chest to the ground!!) Tabata Sit-ups

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CrossFit WOD 8/27/16

WOD: “Zeus” (modified) 3 rounds for time of: 30 Wall Balls (20/14) (14/12) (12/10) 30 Sumo Deadlift High Pulls (75/55) (65/45) (45/35) 30 Box Jumps (24/20) 30 Push Press (75/55) (65/45) (45/35) 30 Row Calories 30 Push-ups 10 Burpees

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CrossFit WOD 8/26/16

Strength: Squat Clean- Establish 1RM WOD: EMOM for 16 mins alternating between: 5 Hang Power Cleans (155/105) (135/85) (95/65) 4 Hang Squat Cleans 3 Cleans Double Unders (60) (40) (singles for entire min)

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CrossFit WOD 8/25/16

Strength: Pistol Progression Practice WOD: For time: Run 800m 30 alternating Pistols (60 air squats) 25 Sit-up 24 alternating Pistols (48 air squats) 25 Sit-up 18 alternating Pistols (36 air squats) 25 Sit-up Run 800m

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CrossFit WOD 8/24/16

Strength: 5 sets of: 1 Shoulder Press 2 Push Presses 3 Push Jerks WOD: “Jack” AMRAP in 20 mins of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps

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CrossFit WOD 8/23/16

Strength: Snatch Grip Deadlift WOD: Tabata “Fight for Hope” Tabata Burpee (chest to the ground!) Tabata Box Jump (24/20) Tabata Thruster (75/55) (65/45) (45/35) Tabata Wall Ball (20/14) (14/12) (12/10) Tabata Row (for cal)

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CrossFit WOD 8/22/16

Strength: (20 min) Snatch Complex EMOM Every 2 min for 20 min 1 Snatch Grip Deadlift + 1 Hang Squat Snatch + 1 Power Snatch (ground) + 1 OHS WOD: For time: 50 Push-upsĀ  50 Double Unders 5 Burpees 40 more »

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CrossFit WOD 8/20/16

WOD: “McGhee” (modified) AMRAP in 30 min of: 5 Deadlifts 7 HSPU 9 Box Jumps “Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with more »

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