Month: September 2017

CrossFit WOD 9/26/17

Strength: Klokov Press (Snatch Grip Behind the neck press) Warmup sets- 1×10 light empty bar, 2×5 increasing weight gradually Work sets- 5×3 reps WOD: For time: 10 Shoulder Press 5 Burpees 15 Push Press 5 Burpees 20 Push Jerks 5 more »

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CrossFit WOD 9/25/17

Strength: Deficit Dead Lift: -work with feet off 25/45lb plates Warmup sets: 1×10, 1×8, 1×5 Work sets: 3×3 reps WOD: “Fight Gone Bad” 1 min per station for reps  Wall-ball (20/14) (14/12)(12/10) SDLHP (75/55)  Box Jump (24/20) Push-press (75/55)  Row more »

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CrossFit WOD 9/23/17

WOD: “Bradshaw” 10 rounds of: 3 Handstand Push Ups / Inverted Box PU 6 Deadlifts (225/175)(135/85)(95/65) 12 Pull-ups 24 Double Unders / 72 singles

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CrossFit WOD 9/22/17

Strength: Squat Clean and Jerk EMOM Warmup sets: 1×5, 1×3 C&J (build up to starting weight) Every 1 min for 6 min (same weight) Complete 1 Squat Clean & 2 Split Jerks Rest 3 min Every 2 min for 10 more »

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CrossFit WOD 9/21/17

Strength: Strict Press Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: On a 20 min running clock: 8 min AMRAP of: 4 DB Burpees 3 DB Squat Cleans 2 DB Thruster 1 DB Push Press (50/30)(35-30/25-20)(25-20/15-10) Rest 4 more »

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CrossFit WOD 9/20/17

Skill: Pistol Practice WOD: “2016 CF Regional Event 4” 4 RFT: 28 Pistols, alternating legs / 50 Air Squats 15 Power Cleans (135/85) (95/55) (65/35)

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CrossFit WOD 9/19/17

Strength: Dead Lift: Warmup sets: 1×10, 1×8, 1×5 (not a work set) Work sets: 5×5 WOD: 5 RFT of: Run 200m 10 Pull-ups 10 KB Swings (70/53)(53/44)(44/35) 10 SDLHP 10 Goblet Squats

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CrossFit WOD 9/18/17

Strength: Back Squat Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: For time: 5 Bear Complex (135/85)(115/65)(95/55) 3 Burpee Box Jump Overs (24/20) 4 Bear Complex 6 Burpee Box Jump Overs 3 Bear Complex 9 Burpee Box Jump more »

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CrossFit WOD 9/16/17

WOD: (Invictus special) With a continuous running clock: Complete 21-15-9 reps of: Thrusters (95/65)(75/55)(55/35) Bar facing over the bar burpees -When the clock hits 12:00… Complete 5 rounds of: 10 Deadlifts (275/185)(225/135)(135/95) 50 Double Unders / 100 singles -When the more »

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CrossFit WOD 9/15/17

Strength: Front rack complex: 1 Power Clean 1 Front Squat 1 Front rack lunge backwards ea leg 1 Squat Clean 5 sets x 2 reps through complex WOD: AMRAP in 20 min of: 10 Push-ups  5 Hang Power Cleans 10 more »

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