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

CrossFit WOD 11/8/17

Strength:
Squat Clean
Warm-up sets: 2×5, 1×3
Work sets: 5 sets x 2 reps

WOD:
10 RFT
15 Wall Ball (20/14)(14/12)(12/10)
10 Burpees

Posted in Workout of Day

CrossFit WOD 11/7/17

Skill:
Bar Muscle-up Progression

WOD:
“NATE”
AMRAP in 20 min of:
2 Muscle Ups / 4 C2B / 6 Pull-ups
4 HSPU / 6 Inverted Box
8 KB Swings (70/53)(53/44)(44/35)

Posted in Workout of Day

CrossFit WOD 11/6/17

Strength:
Strict Press:
Warmup sets: 1×10, 1×5
Work sets: 3×3 reps

Push Press:
Work sets: 3×5 reps

WOD:
“Coe”
10 RFT
10 Thrusters (95/65)(65/45)(45/35)
10 Pushups

Posted in Workout of Day

CrossFit WOD 11/4/17

WOD:
AMRAP in 30 min of:
Run 1 mile (8th st),
–then in remaining time:
50 Double Unders/100 singles
40 Walking Lunges
30 KB Swings (53/44)(44/35)(35/20)
20 Toes to Bar/K2E/Toes to KB
10 HSPU/Inverted Box PU/Hand Release

Posted in Workout of Day

CrossFit WOD 11/3/17

Strength:
Warmup sets: 2 times through the complex as a warmup use the 2 times to
increase to a work set

Snatch Complex:
1 High Hang Snatch
1 Mid Hang Snatch
1 Snatch from floor (touch and go)

5 sets x 1 reps

*do not reset grip during the complex
*if you can not maintain the grip the weight is to high
*all are “squat snatches”

WOD:
Alternating EMOM for 24 min (8 rounds)
1) 3 Power Snatches (70%)(60%)(50%)
2) Double Unders (60)(40)(singles for min)
3) 2 Overhead Squats

*percentages are based on squat snatch 1RM

Posted in Workout of Day

CrossFit WOD 11/2/17

Strength:

3 sets of:
Complex:
1 Deadlift
2 Power Cleans
3 Front Squats

Then–

3 sets of:
Complex:
3 Deadlifts
2 Power Cleans
1 Front Squat

**Increase the weight, as FORM and technique allows, each set.

WOD:
“Diane”
21-15-9 reps for time of:
Deadlift (225/155)(185/135)(135/95)
HSPU / Inverted Box Push ups

Posted in Workout of Day

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

Posted in Workout of Day