WOD

No WOD available

9/15/14

Main – CrossFit

Weightlifting

WOD is first today then strength.

Back Squat (5×5, across)

Metcon

1: Metcon (Time)

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
WOD is first today then strength.

ADV RX after the WOD

3: Metcon (Weight)

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

9/12/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM)

EMOMx9:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 reps at 30# under PR
Repeat 2 more times

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls RX 55#
1min at each station
Everyone’s box height is 20″

9/11

Main – CrossFit

Metcon

9/11 (Time)

2001m Row
11 Box Jumps
11 Thrusters 135/95
11 Burpee C2B
11 Power Cleans 135/95
11 HSPU
11 KBS 32/24
11 T2B
11 DL 275/195
11 Push Jerks 135/95
2001m Run

9/10/14

Main – CrossFit

Weightlifting

1: Back Squat (3×3, across)

2: Deadlift (10-8-6-4-2, climbing)

Metcon

3: Metcon (Time)

Row
4x750m, 1:30 Rest

Sprints

Main – CrossFit

Metcon

Metcon (Time)

Sprints
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

ADV RX after the WOD

Only if there is time to complete or come to a later class time.

Metcon (Time)

3 RFT
25m KB Front Rack Walking Lunge, 24kg/16kg
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

9/8/14

Main – CrossFit

Weightlifting

Front Squat (5×5, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

9/5/14

Main – CrossFit

Box Squats (10 x 2, across)

Metcon

Metcon (Time)

7 Rounds
7 C2B Pull ups
7 Push Jerks, 155/105
7 Burpees

ADV RX 2 Ring Muscle ups in place of C2B

9/4/14

Main – CrossFit

Weightlifting

Overhead Squat (Build to a heavy single)

Hang Squat Snatch (Build to a heavy single)

Metcon

Metcon (Time)

Row
5x300m Row, 1 minute rest between rounds

9/3/14

Main – CrossFit

Weightlifting

1: Snatch Pull (12×3 3 position Snatch Pull)

Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon

2: Metcon (AMRAP – Reps)

7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 305/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

ADV RX Deads 335/225

ADV RX after the WOD

3: Metcon (Time)

20 Muscle ups for time, every time you break rest for 1 full minute

9/2/14

Main – CrossFit

Weightlifting

Push Press (5×7, across)

Metcon

Metcon (Time)

Cash-in:
Overhead Squat Static Hold
Accumulate 2:00 min total – 95/65
(For example: If you have to rest and put the bar down at 1 min and 30sec then you still have 30 sec to finish up your 2 min.)

-then-

7 Rounds
Guys – 15 Pushups + Row 20 Calories
Girls – 10 Pushups + Row 15 Calories

FIND US ON FACEBOOK