WOD
5/21/14
Main – CrossFit
Weightlifting
High-Hang Clean (6 x 3)
Metcon
Metcon (30 Rounds for reps)
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees
5/20/14
Main – CrossFit
Weightlifting
Shoulder Press (EMOM 14: )
Odd: 5 Back Squats
Even: 5 Strict Press
You can come off the rack if needed. Use the same weight for your back squat as you use for your strict press.
High-Hang Snatch (High Hang Squat Snatch 7×1)
High Hang Squat Snatch
7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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 (1X5@60%, 1X5@65%, 2X5@70%)
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
