CrossFit WOD 9/14/17

Strength:
Push Press
Warmup sets: 1×10, 2×5
Work sets: 5×3 reps (increase weight as possible)

WOD:
For time:

3 rounds of:
5 Strict Press (115/85)(95/55)(65/35)
10 Pull-ups / Banded

-then-

50 Double Unders / 100 singles

-then-

3 rounds of:
5 Push Press (135/105)(115/75)(75/45)
10 Toes to Bar / knees to elbow / toes to KB

-then-

50 Double Unders / 100 singles

-then-

3 rounds of:
5 Jerks (155/125)(135/85)(85/55)
10 Over the bar Burpees

Posted in Workout of Day

CrossFit WOD 9/13/17

Strength:
Deadlift
Warm-up sets: 1×10, 1×8, 1×5
Worksets: 3×5 reps, 2×3 reps, 1×5 reps (try to reach 5 reps with one of the 3 sets weight)

WOD:
AMRAP in 12 mins as you can of:
Ascending ladder 2,4,6,8…
SDLHP (115/85)(95/65)(75/55)
Pull-ups
Alternating pistols (Air Squats 3 to 1)

Posted in Workout of Day

CrossFit WOD 9/12/17

**6am class canceled and gym closed until 2pm to clean. Evening classes as usual.

Strength:
Snatch EMOM:
Every 2 minutes for 10 minutes complete:
1 Hang Squat Snatch
1 Power Snatch
1 Overhead Squat
*Increase the load as possible

Rest 3 min

EMOM for 5 min complete:
2 Squat Snatches
*pick a load and keep the load the entire time (fast circuit)

WOD:
For time:
Run 800 m
20 Burpees
— then —
3 rounds of:
12 Pull-ups C2B / Pull-ups / banded
12 Power Snatches (115/85) (95/65) (65/35)
— then —
20 Burpees
Run 800m

Posted in Uncategorized, Workout of Day

CrossFit WOD 9/9/17

WOD:
For time:
3 rounds of:
10 Deadlifts (315/215)(225/125)(135/85)
20 Pull-ups

-then-

3 rounds of:
20 KB Swings (70/53)(53/44)(44/35)
20 Toes 2 Bar/Knees 2 Elbows/Knee Raises

-then-

200ft Farmer’s Carry (100/70)(70/50)(50/30)
30 Burpee Box Jump Overs (24/20)(20)
200ft Farmer’s Carry

Posted in Workout of Day

CrossFit WOD 9/8/17

Skill:
Double Under Practice

**5 min to obtain max unbroken double unders

Rest 2 min 

**Tabata Double Under
20 sec on 10 sec off for 8 rounds

WOD:
“CrossFit Open 15.3”
AMRAP in 14 minutes of:
7 muscle-ups / 10 C2B / 12 Pullups
50 wall ball (20/14) (14/12) (12/10)
100 double-unders / 100 singles

*If you finish then start again until time runs out. 

Posted in Workout of Day

CrossFit WOD 9/7/17

Strength:
Bench Press:
Warm-up sets: 1×10, 1×8, 1×5
Work sets: 5x3reps (increase weight as possible)

*Bench Press= arms start in locked position, bar travels down ALL THE WAY TO THE CHEST, then travels back up to full extension of the arms!

WOD:
21-18-15-12-9-6-3 reps, for time of: (84 total reps)
Dumbbell Shoulder Press (40/30) (30/20) (20/10)
Alt Dumbbell Power Snatch (one arm alternating using one weight)
EMOM Burpees (on every minute complete assigned burpees until finished)
Adv 3, Int 2, Beg 1

Posted in Workout of Day

CrossFit WOD 9/6/17

Strength:
Deadlift:
Warm-up sets: 1×10, 1×8, 1×5

–then– (2 min to set up)

10 min EMOM alternating btwn:
-5 Deadlifts w/ 60-70% of 1RM
-5 Pause Goblet Squats (2 sec pause at bottom) (70/53)(53/44)(44/35)

WOD:
AMRAP in 20 min of:
6 Push Press
7 Front Squat
8 Deadlifts
Run 200m
Rest 1 min
(135/95) (115/75) (95/55)

Posted in Workout of Day

CrossFit WOD 9/5/17

Strength:
Squat Clean and Jerk

Warm-up sets:
1×8 Squat Clean then 1×8 Jerk, 
then 1×5 Clean and Jerk

Work sets:
5×3 reps (increase weight as form and ability allows) 

WOD:
“Running with Grace”
3 rounds for time of:
10 Clean & Jerks (135/95)(115/75)(95/55)
Run 400 m

Posted in Workout of Day

CrossFit WOD 9/2/17

WOD:
“Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
(115/75)(95/55)(75/35)

Posted in Workout of Day

CrossFit WOD 9/1/17

Strength:
Warm-up sets – strict press 1×10, 2×5
Complex work sets – 5 sets of:
3 strict presses + 1 push press

WOD:
3 rounds of:
AMRAP in 5 min of:
Run 400m
20 Lateral over bar burpers
Max reps ground to overhead
(135/95)(115/75)(95/55)

**Rest 1 min btwn rounds

Posted in Workout of Day