WOD

No WOD available

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″

Weightlifting

Floor Press (10×3 increase weight each set)

7/7/14

Main – CrossFit

Weightlifting

Back Squat (EOMOM 10 min: 7 Back Squats)

Every Other Minute On the Minute: 7 Back Squats.

Metcon

Metcon (Time)

25-20-15-10-5
Wallballs (30, 20#)
Power Snatch (95, 65#)

7/3/14

Main – CrossFit

Weightlifting

Deadlift (2 x 10 Deadlift)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
7 OHS 135/95
40 Sit-ups
7 C2B Pull ups

Black & Blue

Main – CrossFit

Weightlifting

Floor Press (5-4-3-2-1 Increase weight as you decrease reps)

After strength is finished do:
2×20 push-ups

Metcon

Black & Blue (Time)

“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

Extra work if you want an after WOD

Chest-To-Bar Pull-ups (7 x 6)

7 sets of 6, :50sec rest between sets.
C2B Pull ups are a game changer in the Open.

7/1/14

Main – CrossFit

Weightlifting

Push Press (6×4 Push Press)

Metcon

Metcon (Time)

30 Burpee Box Jumps, 24/20
400m Run
15 Power Snatches, 115/75
800m Run
15 Power Snatches, 115/75
400m Run
30 Burpee Box Jumps, 24/20

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