Month: October 2016

CrossFit WOD 10/31/16

Strength: Complex- 6 sets of: 1 Pause (2 count) Back Squat Forward Lunge ea leg 1 Back Squat WOD: Tabata: 8 rounds 20 sec on 10 sec off Box jumps (30/24)(24/20)(20/12) – Rest 1 min KB Goblet Lunges (70/53)(53/44)(44/35) – more »

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CrossFit WOD 10/29/16

Partner WOD: 21- 15- 9 reps of: Workout A: Box Jumps (30/24)(24/20)(20/12) Kettlebell Swings (70/53)(53/44)(44/35) Run 400m Workout B: Thrusters (95/65)(65/45)(45/35) Burpees Run 400m In groups of 2, one person completes 21 reps of Workout A while their partner ccomplete more »

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CrossFit WOD 10/28/16

Skill: Pistol Practice and Progression WOD: Advanced/Intermediate: “Mary” AMRAP in 20 min of: 5 HSPU 10 Pistols  15 Pull-ups Intermediate/Beginner: “Cindy” AMRAP in 20 min of: 5 Pull-ups  10 Push-ups  15 Air Squats

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CrossFit WOD 10/27/16

Strength: Sumo Deadlift Warmup sets: 1×10, 1×8, 1×5 Work sets: 2×3, 2×2, 2×1 WOD: 7 RFT 7 SDLHP (95/65)(75/55)(55/35) 7 Burpee over bar (lateral) 7 Thrusters

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CrossFit WOD 10/26/16

Strength: Establish Strict Press 1RM WOD: 20 min EMOM alternating btwn: 5 Bar Muscle-Ups / 10 Pull-ups 10 Push Press (115/85)(95/65)( 65/45) 15/12 Calorie Row 20 Wall Ball (20/14)(14/12)(12/10) Double Unders (60/40/Singles entire minute)

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CrossFit WOD 10/25/16

Strength: Complex- 1 Clean Grip Deadlift 1 Full Squat Clean 1 Front Squat = 1 rep *keep grip on bar throughout entire complex 8 sets x 2 reps  WOD: 5 rounds of: 1 min of Front Squat(135/105)(95/65)(65/35) 1 min of more »

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CrossFit WOD 10/24/16

Strength: Overhead Squats Warmup sets: 1×10, 2×5 Work sets: 5×3 reps WOD: AMRAP in 20 min of: 3 Snatches (135/105)(95/65)(65/35) 6 Clean & Jerks 9 C2B / Pull-ups / banded Run 200m

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CrossFit WOD 10/19/16

Strength: Dead Lift from blocks- 5×5 WOD: For time: Run 800m 20 Deadlift (225/135)(135/85)(95/55) 20 Pullups 20 KB Swings (70/53)(53/44)(44/35) 20 Burpees Run 400m 10 Deadlift (275/185)(185/125)(135/85) 10 C2B / Pullups 10 KB Swings 10 Burpees Run 200m 5 Deadlift more »

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CrossFit WOD 10/18/16

Strength: Snatch Complex EMOM WOD: 5 rounds of: AMRAP in 3 min of: 3 Power Snatches (135/105)(95/75)(75/55) 6 Jumping Switch Lunges 9 Pushups  *Rest 1 min btwn rounds

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CrossFit WOD 10/17/16

Skill: Double Under Practice WOD: AMRAP in 20 min of: 5 Med ball cleans (20/14)(14/12)(12/10) 10 Alternating Pistols / 20 Air Squats 15 Wall Ball (20/14)(14/12)(12/10) 20 Double Under/ 40 single under

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