WODs

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Tuesday, December 12, 2017

December 11, 2017

A) In 10 minutes, build to a tough 1 rep Power Clean

+

3 rounds for time:

  • 10 Power Cleans @85% of 1RM
  • 20 Burpees

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Monday, December 11, 2017

December 10, 2017

Thruster/Push Press/Push Jerk/Split Jerk

  • 1-1-1-1-1-1-1

Go through the complex without dropping the bar.

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Friday, December 8, 2017

December 7, 2017

A) Deadlift 3-3-3-3-3

B) WTD Step Ups 3-4 x 12 alternating legs.

  • bar on back

C) WTD Glute Bridge Ups 3×15

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Wednesday, December 6, 2017

December 5, 2017

A. Solo or Partner WOD

 

20 minute AMRAP:

10-20-30-40-50, etc.

  • Calorie Row
  • Burpee

(10 cal row, 10 burpee, 20 cal row, 20 burpee, 30 cal row, 30 burpee, and so on)

 

B. CORE WORK

 

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Tuesday, December 5, 2017

December 4, 2017

CrossFit OPEN 12.2

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

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Monday, December 4, 2017

December 3, 2017

For time:

  • Run 400m

Then 21-15-9

  • Toes to Bar
  • DB/KB Thruster 45/30lbs

Then Run 400m

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Friday, December 1, 2017

November 30, 2017

A) Snatch 1RM

B) Clean and Jerk 1RM

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Wednesday, November 29, 2017

November 28, 2017

7 minute AMRAP

  • 115/85lb Sumo Deadlift Hi-Pull x 5
  • Strict Handstand PushUp x 5

Scale Sumo Deadlift Hi-Pull weight if you are unable to maintain solid technique and required ROM.

Scale HSPU to kipping, box progressions or regular pushups as needed.

CASHOUT, not for time:

3 sets for quality

  • 10 Slow Ring Rows
  • 10 Slow V-Sits
  • Crab Crawl d/b

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Tuesday, November 28, 2017

November 27, 2017

For time:

  • Row 500m/ Run 400m
  • Heavy Farmers Walk 120ft
  • Row 750m/ Run 800m
  • Heavy Farmers Walk 120ft
  • Row 500m/ Run 400m

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Monday, November 27, 2017

November 26, 2017

Power Clean

10-5-3-1-1-1-3-5-10

  • Maximum load per set
  • Rest as needed between sets

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