Month: October 2017

CrossFit WOD 11/1/17

Skill: Box Jump for Max Height WOD: “Bradley” For time: Run 100m 10 Pull-ups Run 100m 10 Burpees Rest 30 sec Beginner 6 rounds Intermediate 8 rounds Advanced 10 rounds

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CrossFit WOD 10/31/17

Strength: Warmup sets- Strict Press: 1×10, 2×5 Complex: 2 Push Press 1 Strict Press 2 Jerks 5 sets of Complex WOD: Rounds for time: 5 Squat Clean (155/105)(135/85)(95/55) 20 Wall Ball (20/14)(14/12)(12/10) 5 Jerks (155/105)(135/85)(95/55) Rest 1 min Advanced- 5 more »

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CrossFit WOD 10/30/17

Strength: Deficit Dead lift- (standing on 45/25lb weights) Warmup sets- 1×10, 1×8 Work sets: 3×5 reps, 2×3 reps WOD: 21- 15- 9 reps of: Kettlebell Swings (70/53)(53/44)(44/35) Kettlebell SDLHP Burpee Box Jump Overs (24/20) Run 400m

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CrossFit WOD 10/28/17

WOD: (40 min time cap) “Pyramid Double Helen” Run 1200m (7th st) 63 KB Swings (53/44)(44/35)(35/20) 36 Pull-ups Run 800m (6th st) 42 KB Swings 24 Pull-ups Run 400m (4th st) 21 KB Swings 12 Pull-ups

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CrossFit WOD 10/27/17

Strength: Snatch Warmup sets: 1×5, 2×3 EMOM for 5 min 2 Squat Snatches Rest 2 min EMOM for 5 min 2 Hang Power Snatches WOD: EMOM for 12 min 6 Alt DB Snatches (70/50)(50/35)(30/20)     *3 ea arm 5 Burpees

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CrossFit WOD 10/26/17

Skill: Pull-up Practice and Progression WOD: 3 rounds for time: Run 200m 20 Pull ups Run 200m 20 Push ups Run 200m 20 Sit ups Run 200m 20 Air Squats

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CrossFit WOD 10/25/17

Strength: Split Jerk: Warmup: empty bar 1×10, light weight 1×5 Work sets: 2×5, 2×3, 2×1 WOD: 5 RFT 5 Push Press (155/105)(115/75) (75/45) 10 T2B / K2E  / Hanging knee raises 15 Wall Ball (20/14)(14/12)(12/10) *If you drop the bar, more »

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CrossFit WOD 10/24/17

Strength: Dead lift- Warmup sets- 1×10, 1×8, 1×5 Work sets: 2×3, 2×1, 1×3 -Last work set of 3, try for more weight than previous sets of 3 WOD: AMRAP in 25 min of: 25 Thrusters (45/35) 25 Pushups 25 SDLHP more »

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CrossFit WOD 10/23/17

Strength: Warmup: Back squat 1×10, 2×5 Work sets: Complex- 6 sets of: 1 Pause (2 count) Back Squat Forward Lunge ea leg 1 Back Squat -Increase weight as possible and as form allows WOD: Tabata: 8 rounds 20 sec on more »

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CrossFit WOD 10/21/17

Today’s classes will be an Open WOD, meaning there will be no coach present. Coach Jeff will be bringing his new daughter Rylen home from the hospital. So do the warm-up and mobility and then get the WOD started. Warm-up: more »

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