5/19/14

Main – CrossFit

Metcon

Metcon (Time)

Team of 3
One Athlete working at a time
100 Pull ups
100 Burpees
100 Box Jumps, 24/20
100 KBS, 32/16
100 Box Jumps, 24/20
100 Burpees
100 Pull ups
DO NOT CLICK RX IF you do not do EVERYTHING RX. Every pull-up must be from a dead hang and finish with chin over the bar. RX clicking has gotten a little out of hand lately.
Also, please complete ALL of your reps. You are not only cheating yourself, but you are cheating everyone at CFA when you don’t do all of the prescribed reps. STOP Cheating! (You know who you are.) Have fun : )

5/16/14

Main – CrossFit

Weightlifting

Front Squat ([email protected]%, [email protected]%, [email protected]%)

Metcon (Time)

Partner WOD
1k Row
1k run
30 Clean & Jerk, 135/95
200 Air Squats
One person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner runs at a time. Partner A runs while partner B rests. Decide amount of meters per partner just make sure it is a total of 1km. Split up C&J as needed to get a total of 30. One person working at a time. Same goes for the Air Squats.

5/15/14

Main – CrossFit

Endurance

Metcon (Time)

3 x 30 cal row
1 min rest between rounds

Metcon

Metcon (AMRAP – Reps)

EMOM 24 min
Min 1: 10 Box Jumps 24/20
Min 2: 10 Deads 185/135
Min 3: 10 Wall Balls 20/14
Min 4: 10 Ring Dips
Min 5: 10 T2B
Min 6: Rest

5/14/14

Main – CrossFit

Weightlifting

Shoulder Press (5×1)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Strict Press, 95/65
Strict Pull up

Metcon

Metcon (No Measure)

Not for time. Just get it done.
3 Rounds
20 GHDSU
30 Hip Extension
40 Abmat Sit ups

5/13/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM 8min: 2 Clean & Jerks)

Metcon

Metcon (Time)

3 Rounds
20 Pull-ups
30 Wallballs 20/14 (9ft line for girls)
400m run

5/12/14

Main – CrossFit

Weightlifting

Back Squat (65%1×6, 70%1×6, 80% 2×6)

Metcon

Metcon (Time)

21 Power Snatches, 115/75
21 Lat. Barbell Burpees
15 OHS, 115/75
15 Lat. Barbell Burpees
9 Squat Snatches 115/75
9 Lat. Barbell Burpees

5/9/2014

Main – CrossFit

Weightlifting

1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster))

All one set without dropping the bar.

Metcon

Metcon (Time)

5 Rounds
200m Run
40 DU (80 singles)
10 KBS 32/24kg

5/8/14

Main – CrossFit

Weightlifting

Muscle Snatch (Work up to 1×1)

A. Work up to a heavy Muscle Snatche

Snatch Balance (Work up to 1×1)

Work up to a heavy Snatch Balance

Power Snatch (Work up to a heavy Snatch 1×1)

Metcon

Metcon (Time)

21-15-9
Dead Lifts, 225/155
400m Run

5/7/14

Main – CrossFit

Gymnastics

Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX
Box Jump 24″/20
KBS 24/16KG
Push Press, 45/35
Wallballs 20/14#

5/6/14

Main – CrossFit

Weightlifting

Overhead Squat (EMOMx8: 3 OHS)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 T2B
200m Run