Category: CrossFit

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 more »

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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

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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

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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)

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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

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CrossFit WOD 8/11/17

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

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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

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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

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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 more »

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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)

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