WOD
7/21/14
Main – CrossFit
Weightlifting
Back Squat (Build in weight, 10 – 8 – 6 – 4 – 2)
Metcon
Metcon (Time)
4 RFT:
5 Bar Facing Burpees
10 Thrusters 75/55
5 Bar Facing Burpees
UNBROKEN
Main – CrossFit
Metcon
Unbroken (AMRAP – Reps)
ADV RX
Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups
RX
MU = C2B pull-ups
Metcon
Metcon (Time)
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″
Partner WOD3
Main – CrossFit
Weightlifting
Power Clean (EMOM 7min: 3 Power Cleans)
Start at 60# under your 1RM and add 5# each minute.
Be prepared to share the 2.5# plates and 5# as soon as you are done.
Metcon
Metcon (AMRAP – Reps)
Teams of 2 athletes complete as many reps as possible in 8 mins at each station.
50m OH Plate Carry 45/25#
50m Farmer’s Carry 32/24kg
Partner Burpee Wallballs 20/14#
One athlete works at a time. Rest 2 minutes between stations.
Partners can switch when needed. If you make it more than halfway the rep will count. On burpee wallballs count how many wallballs are done all together, not the burpees.
Bitter Sweet
Main – CrossFit
Weightlifting
Bent Over Row (4×10 )
Gymnastics
Chest-To-Bar Pull-ups (50 pull-ups)
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU
Metcon
Bitter Sweet (Time)
3 RFT:
10 C2B Pull up
10 Front Squat (165, 115)
10 Burpees
Sugar Daddy
Main – CrossFit
Weightlifting
Power Snatch (Work up to a 1 rep max)
Metcon
Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
7/14/14
Main – CrossFit
Push Press (10 x 3 across)
Same weight for all sets. If you change the weight for any of the sets make sure you edit the sets in WODify.
Metcon
Metcon (Time)
Partner WOD
4 Rounds
100m Sled Push, 180#/125#
20 Kettlebell Swings, 32/24kg
If we have a team of 2 guys or 2 girls the RX sled push is as shown. If we have a team with 1 guy and 1 girl the RX sled push is 155#.
Push the sled 100m together and then one partner works at a time on the KBS to get a total of 20 reps. Divide the reps however you want.
7/11/14
Main – CrossFit
Weightlifting
Back Squat (10 x 3 65% – 75%)
Metcon
Metcon (Time)
21-15-9:
Squat Snatches, 95/65
C2B Pull ups
Optional Extra Strength Work
Shoulder Press (5×5 Increase each set )
7/10/14
Main – CrossFit
Weightlifting
Sumo Deadlift (Establish 1 Rep Heavy or Max)
Metcon
Metcon (Weight)
EMOM x 15:
Min 1: 6 Sumo Dead Lifts at 60% of 1RM
Min 2: :40 Hollow Hold
Min 3: 30 Shoulder touches (each touch counts as one)
Happy Birthday Charles
Main – CrossFit
Weightlifting
Push Jerk (EMOM 7min: 1 Push Jerk & 1 Split Jerk )
OFF the Rack
Metcon
Metcon (Time)
Happy 20th Birthday Charles
3 RFT
7 Clean & Jerks 135/95
9 T2B
400m Run
7/8/14
Main – CrossFit
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
