WOD

No WOD available

Cindy Strong

Main – CrossFit

Weightlifting

Front Squat (6×6, across)

Metcon

Cindy Strong (Time)

4 Rounds

15 DL 185/135

15 WB 20/14

15 Push-ups

15 Box Jumps 24/20

L2 135/115

L1 115/95
Happy Birthday Cindy. It has been over 1 year that Cindy has been cancer free.

10/24/14

Main – CrossFit

Weightlifting

Snatch Complex w/OHS (at 75% of 1RM Power Snatch)

Power Snatch + Hang Squat Snatch + Hang Snatch + OHS

Metcon

Metcon (Time)

4 RFT:

400m Run

4 Muscle ups

8 Front Rack Walking Lunge, 135/95

RX

400m Run

8 C2B Pull-ups

12 Front Rack Walking Lunge, 115/75

10/23/14

Main – CrossFit

Weightlifting

Shoulder Press (10-8-6-4-2)

Metcon

11/19/2013 WOD (Time)

3 Rounds

40 DU

20 T2B

10 OHS 95/65

10/22/14

Main – CrossFit

Weightlifting

Back Squat (6×6, across)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

2 minute at each station

50 m Farmers Carry 32/24kg

50 m Sled Push 45/90

Row for Calorie

Power Cleans 95/65

30 seconds between stations and 2 minute rest between rounds.

On the sled push and Farmers carry the half way point will count as one.

One person working at a time, switch at anytime as needed and if there are enough rowers each partner can be on a rower but only one working at a time.

10/21/14

Main – CrossFit

Metcon

Metcon (Time)

For time

ADV RX

7-6-5-4-3-2-1 Muscle ups

14-12-10-8-6-4-2 Box Jumps, 24/20

RX

7-6-5-4-3-2-1 Bent Over Rows, 95/75

14-12-10-8-6-4-2 Box Jumps, 24/20

Metcon

Metcon (Time)

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

10/20/14

Main – CrossFit

Weightlifting

Deadlift (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Cleans (135/95), 3 Calorie Row

6 Power Cleans (135/95), 6 Calorie Row

9 Power Cleans (135/95), 9 Calorie Row

12 Power Cleans (135/95), 12 Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions.

Russ and Catherine Wedding WOD

Main – CrossFit

Weightlifting

Back Squat (10×3, 65%)

Metcon

Metcon (Time)

Partner WOD

2 Rounds For Time:

20 Push-ups

40 Squats

20 Handstand Push-ups

20 Pistols, alternating

40 Pull-ups

20 Kettlebell swings 32/24kg

4 Ring Muscle-ups

Scales:

HSPU – 6 wall walks

If you don’t have MU go back to the beginning.

One person works at a time split the reps however needed.

10/16/14

Main – CrossFit

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Mobility

10/15/14

Main – CrossFit

Weightlifting

Hang Snatch (Work up to a heavy single)

Metcon

Metcon (Time)

3 RFT:

15 Hang Clean, 135/95

50 Double unders

12 Hang Clean, 135/95

50 Double unders

9 Power Clean, 155/105

50 Double unders

6 Power Clean, 185/135

10/14/14

Main – CrossFit

Metcon

Metcon (Time)

5 rounds of:

3 Strict HSPU

6 Strict T2B

12 Air Squats

18 Cal Row

RX T2B from guys from the high bar and HSPU 35lb plates with abmat

Metcon

Metcon (10 Rounds for reps)

EMOMx20

Odd: 100m Run

Even: 10 Ring Dips

RX is from the rings

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