CrossFit WOD 11/20/17

Strength:
CF Olympic Weightlifting Total

Snatch:
Warm-up: 2×5, 2×3
Work sets: 3 attempts at a 1RM

Clean & Jerk:
Warm-up: 2×5, 2×3
Work sets: 3 attempts at a 1RM

WOD:
“Grace”
Clean & Jerk
30 reps for time
(135/95)(95/65)(75/55)

Posted in Workout of Day

CrossFit WOD 11/18/17

WOD:
“Lumberjack 20”

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45lbs/30lbs each)
Run 400m

Posted in Workout of Day

Crossfit WOD 11/17/17

Strength:
Sumo deadlift
Warmup- 1×10, 2×5
Work sets- 3×3, 2×2, 1×1

WOD:
Rounds for time
Run 400m 
20 KB swings
15 SDLHP 
10 Goblet squats 

Advanced: 5 rounds
Intermediate: 4 rounds
Begineer: 3 rounds

Posted in Workout of Day

CrossFit WOD 11/16/17

Strength:
Bench Press
Warm-up sets: 1×10, 2×5
Work sets: 5×3 reps 

**increase weight each set as possible 
**barbell must touch chest and then rise to full extension of the arms for proper reps

WOD:
3 cycles of:
AMRAP in 4 min of:
9 Burpee
7 Push-ups
5 Pull-ups (advanced strict Pull-ups)
*Rest 1 min btwn cycles

**Full extension on strict Pull-ups and chin above the bar for rep to count

Posted in Workout of Day

CrossFit WOD 11/15/17

Strength:
Back squats
Warm up sets- 1×10, 1×8, 1×5
Work sets- 1×5, 2×3, 2×2 
*increase weight every set as possible 

WOD:
Every 5 min for 20 min (4 rounds)
500m row
25 wallballs (20/14)(14/12)(12/10)
10 toes to bar/situps

Posted in Workout of Day

CrossFit WOD 11/14/17

Strength:
3 Position Snatch Complex:
-Full squat snatch + mid hang squat snatch + high hang squat snatch
5 sets x 2 reps
**All 3 positions need to be completed before dropping the bar. Bar can be dropped between reps.

WOD:
“Nancy”
5 RFT:
Run 400m
15 OHS (95/65)(75/45)(45/35)

Posted in Workout of Day

CrossFit WOD 11/13/17

Skill:
Handstand Push-up Practice and Progression

WOD:
For 5 cycles:
AMRAP in 4 min of:
3 Burpee Box Jumps (30/24)(24/20)(20)
6 HSPU / Inverted Box PU
9 Med Ball Clean (20/14)(14/12)(12/10)
12 Air Squats

*Rest 1 min btwn cycles
**Push to match or beat previous score each round.

Posted in Workout of Day

CrossFit WOD 11/11/17

WOD:d
“Wittman”

7 RFT:
15 KB Swings (70/53)(53/44)(44/35)
15 Power Cleans (115/85)(95/65)(75/45)
15 Box Jumps (24/20)

Posted in Uncategorized, Workout of Day

CrossFit WOD 11/10/17

Strength:
Complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
= 1 set

5 sets increasing weight as possible

WOD:
10 RFT-
10 Pull-ups (no jumping unless can not perform banded)
10 Med Ball Situps (20/14)(14/12)(12/10)
(Ball goes overhead to the ground and then in btwn legs)

Advanced-
10 Pull-ups
10 GHD
(Hands touch ground and then toes)

Posted in Workout of Day

CrossFit WOD 11/9/17

Strength:
Deadlift
10 min to get to a good 3 rep weight
Warm-up sets: 1×10, 1×8, 1×5, 1×3

Work sets:
EMOM for 5 min:
3 reps with previously set weight. Do not add during the EMOM

WOD:
5 RFT:
Run 200m
5 DB Snatches L arm (80/50)(50/30)(30/20)
10 SDLHP (115/85)(95/65)(75/45)
5 DB Snatches R arm
10 Push Presses (115/85)(95/65)(75/45)

Posted in Workout of Day