WOD
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
5/5/14
Main – CrossFit
Weightlifting
Clean and Jerk (EMOMx10: )
EMOMx10:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
Gymnastics
Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B)
Metcon
Metcon (Time)
3RFT:
400m Run
10 Front Squats, 135/95
50 Double unders
ADV RX Front Squats 185/135
Games Athletes Programming below
Metcon (Time)
WOD 1
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
Metcon (Time)
WOD 2
10 RFT:
100m Run
1 Legless Rope Climb
Games Athletes Programming has no strength tomorrow. Only do WODs 1&2
5/2/14
Main – CrossFit
Weightlifting
Snatch Complex (Power Snatch + Hang Squat + Squat Snatch)
Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.
5/1/14
Main – CrossFit
Weightlifting
Deadlift (Deadlift 1 RM)
Weightlifting
Deadlift (EMOMx12: 5 reps)
Odd: 5 Dead Lifts – you choose the weight
Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed.
Endurance
Metcon (Time)
For Time:
Row
10x250m, :30 rest
ADVANCED RX WOD
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you are doing Advanced RX WOD you will not do the endurance.
4/30/14
Main – CrossFit
Weightlifting
Power Clean + 2 Front Squats + Jerk
EMOM 7:
Power Clean + 2 Front Squats + Jerk
Gymnastics
Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B)
Metcon
“Surfer on Acid” (Time)
“Surfer on Acid”
3 RFT:
400m Run
21 Burpees
4/29/14
Main – CrossFit
Metcon (Time)
3×8 unbroken Hang Power Snatch for time, 115/85
ADV RX 135/95
“Mania” (Time)
“Manion”
7 RFT:
400m Run
29 Back Squats, 135/95 – taken from the racks
ADV RX no Racks
Games Athletes Programming below
Metcon (Time)
5-4-3-2-1 Clean and Jerks for time, 185/125
ADV RX 225/155
Metcon (Time)
3×8 unbroken Hang Power Snatch for time, 135/95
Track Session (AMRAP – Rounds)
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
(The 300 shuttle is 6 x 25 yards out and back)
Take the average of the two times.
Elite times:
Men: :56
Women: 1:02
Metcon (Time)
All for time:
2 RFT:
2 Strict Deficit HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
2 Rope Climbs
rest 1 minute
2 RFT:
8 Strict HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
16 Kipping HSPU
2 Rope Climbs
4/28/14
Main – CrossFit
Front Squat (7×5)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 second max effort prowler push – you choose load
40 Double unders
:30 Rest
One time down on the turf counts as 1 rep if you make it at least half way it will count.
Metcon (No Measure)
8:30am, 4pm and 5pm classes only. Extra work for competitors training for the games next year. YOUR ORDER OF WORK IS 1ST front squat, then deads below, then the 2 WODs posted.
2 Rounds each of:
20 Romanian Deads, 185/135 – with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 – pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.
4/25/14
Main – CrossFit
Push Press (5×3)
Metcon (Time)
WOD
EMOM for 20min
Min 1: Row 200m
Min 2: Sprint 100m
Min 3: 20 Double Unders (40 singles)
4/24/14
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
Death by Power Cleans
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps on your last round.
Metcon (Time)
For Time:
50 Lunges
50 KBS (you choose the weight)
50 WB 20/14
50 DU
50 sit-ups