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 pistols / (20 air squats)
15 Box Jumps (24/20)(20)

Posted in Workout of Day

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

Posted in Workout of Day

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

Posted in Workout of Day

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)

Posted in Workout of Day

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

Posted in Workout of Day

CrossFit WOD 8/11/17

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

Posted in Workout of Day

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

Posted in Workout of Day

CrossFit WOD 8/9/17

Strength:
Deadlift
Warmup sets- 1×10, 1×8,
Work sets- 4×6 reps

WOD:
AMRAP in 12 min of:
5 Deadlifts (315/225)(225/155)(135/95)
5 HSPU/Inverted Box/Hand Release

Posted in Workout of Day

CrossFit WOD 8/8/17

Strength:
Overhead squat:
Warm up: 1×10, 1×8, 1×6
Work sets: 4×6

WOD:
In teams of 2:
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats

*One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Posted in Workout of Day

CrossFit WOD 8/7/17

Strength:
Bench Press
Warmup sets- 1×10, 1×8, 1×6
Work sets- 4 sets x 6 reps

WOD:
“Nasty Girls”
3 RFT
50 Air Squats
7 Bar Muscle-Ups/Burpees C2B/Burpee PU
10 Hang Power Cleans (135/95)(115/80)(95/65)

Posted in Workout of Day