Month: August 2017

CrossFit WOD 8/22/17

Strength: Every 3 min for 15 min complete: 1 hang squat clean + 1 front squat + 1 full squat clean + 1 push press *work to heaviest possible set *this is not a jerk but a push press WOD: more »

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CrossFit WOD 8/21/17

Strength: Back Squat Warmup sets- 1×10, 1×8, Work sets- 1×3, 2×2, WOD: 5 Rounds of: AMRAP in 3 min: 5 Burpees 7 Box Jumps (30/24)(24/20)(20) 9 Air Squats **Rest 1 min btwn rounds

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CrossFit WOD 8/19/17

WOD: 3 rounds For time 100 Double Unders / 300 singles 50 Wall Balls 25 Sit-ups 10 Muscle-ups / C2B / Pull-ups

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CrossFit WOD 8/17/17

Strength: Strict press Warm up sets: 1×10, 1×8, 1×6 Work sets: 1×5, 1×4, 1×3, 1×2, 1×1 *Final set: 1×5 – must be more than the first work set of 5. WOD: “13.2-ish” AMRAP 10 Minutes: 5 Push Presses (115/75)(95/55)(75/35) 10 more »

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CrossFit WOD 8/16/17

Strength: Deadlifts Warm-up sets- 1×10, 1×8, 1×6 Work sets- 5×3 reps WOD: 15-10-5 KB Swings (70/53)(53/44)(44/35) Toes 2 Bar -then- weighted 800m Run (45/25)(25/15)(15/10) 5-10-15 KB Swings Toes 2 Bar

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CrossFit WOD 8/15/17

Strength: Drop snatch Warm up sets: 1×8 1×6 1×4 Work sets: 4×3 reps 2×1 reps AMRAP 7 Minutes: •5 Overhead Squat (135/95)(95/65)(65/35) •5 Box Jumps

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CrossFit WOD 8/14/17

WOD: Every 3 min for 36 min (Adv 48 min) Station 1- 50/35 Calorie Row Station 2- 50 DU(100 singles) + 15 HSPU Station 3- 400m Run Station 4- 20 T2B + 20 Push Press (115/95)(95/65)(75/45)

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CrossFit WOD 8/12/17

WOD: 3 RFT of: Run 800m 50 Wall Balls (20/14)(14/12)(12/10) 25 Burpees to 6″ target

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CrossFit WOD 8/11/17

WOD: “ABBATTE” Run 1 mile 21 Clean & Jerk Run 800m 21 Clean & Jerk Run 1 mile

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CrossFit WOD 8/10/17

Strength: Squat cleans Warm up sets- 1×8, 1×6, 1×4 Work sets- EMOM for 10 min *1 hang squat clean *1 squat clean ( from ground ) WOD 27-21-15-9 Kettlebell Swings (70/53)(53/44) Burpees 400 Meter Run

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