11/12/14

Main – CrossFit

EMOM

Front Squat (EMOMx6)

High Hang Squat Clean (EMOMx6)

Metcon

Metcon (Time)

Partner WOD

4 RFT:

150 Double unders

100m Prowler Push, 90/45

50 Medball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground. Feet must leave the ground.

One Partner works at a time and split the reps as needed. Push the prowler together at the same time.
Please make sure you sign up on WODify.

Happy Belated Birthday Miranda

Main – CrossFit

Metcon

Miranda (AMRAP – Rounds and Reps)

AMRAP 20:

10 Push Presses (115/80)

10 Kettlebell Swings (24kg/16kg)

10 Box Jumps (24/20)

Skill

Work on:

Mobility

11/10/14

Main – CrossFit

Weightlifting

Front Squat (6×6, across)

Metcon

Metcon (Time)

4 RFT:

400m Row

15 Squat Cleans, 95/65

15 Bar Facing Burpees

Note: On the BFB no twisting in the air. Leave with 2 feet facing the bar and land on the other side facing the same way you started your jump.
Please make sure you sign up for class in WODify tomorrow.

11/7/14

Main – CrossFit

Weightlifting

Back Squat (10×3)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Jerks, 175/125

2-4-6-8-10-12-14-16-18-20 Pull ups

no racks

RX 155/105

L2 135/95

L1 115/75

ADV RX after the WOD

Metcon (Time)

For time

300 DU – every time you break complete 10 GHDSU

11/6/14

Main – CrossFit

Weightlifting

Floor Press (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20:

200m run, 40 Burpees

300m run, 60 KBS (24/16kg)

400m run, 80 Box Jumps (24/20)

500m run, 100 WallBalls (20/14)

Run together and split the reps as needed. One person works at a time.

11/5/14

Main – CrossFit

Weightlifting

Push Press (EMOM 8:00 x 4reps )

Metcon

Metcon (Time)

4RFT:

10 Dead lifts, 245/175

10 Wallballs 20/14

10 Push-ups

10 KBS, 32/24kg

100m Run

11/4/14

Main – CrossFit

Metcon

Metcon (Time)

4 RFT:

5 Power Cleans, 205/135

200m Row

Metcon (Time)

For time:

15-10-5 Muscle ups

30-20-10 Box Jumps, 24/20″

L1 Chest to Bar

L2 Pull-ups

L3 Ring rows or band

11/3/14

Main – CrossFit

Weightlifting

Back Squat (6×6, across)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock…

at the 0:00, AMRAP 5 min of:

10 Bar Facing Burpees

15 Thrusters, 95/65

20 C2B Pull ups

-Then-

1 minute Rest

Metcon (Time)

at the 6:00, for time:

25 OHS, 135/95

75 Double unders

25 Cal Row

75 Double unders

25 OHS, 135/95

Must use the same barbell for both WODs, and you are responsible for changing your own weights.

Halloween Competition

Main – CrossFit

Warm-up (No Measure)

Your team will have 6 minutes to warm up and figure out how to go about your Front Squat max. The 8 minute timer will start 6 minutes into the start of your class time. We will be pressed for time and have to be prepared. Please read through the WODs and let me know if you have any questions. Thank you

Metcon

Halloween 3 person team Competition (Weight)

THE TEAM WORKOUTS

WORKOUT #1

1-Rep Max Front Squat

8 Minute Time Cap

At the call of 3-2-1 Go, all three athletes will have a total of 8 minutes to find a 1-Rep Max Front Squat.

Each team will start on one rack, one empty 45lb barbell, and weights stacked on the floor. Athletes can take as many attempts as they would like.

Score is the sum of each athlete’s heaviest successful lift.

Halloween Competition WOD#2 (Time)

WORKOUT #2

5 rounds:

5/7/10 Burpee Box Jumps (20″)

100 Meter Sprint

Athlete 1 in the team order will complete 5 Burpee BJ’s, Athlete 2 will complete 7 reps, and Athlete 3 will complete 10 reps. Step-Ups are allowed.

At the call of 3-2-1 Go, Athlete 1 completes 5 Burpee BJ’s, and moves into the 100m Sprint.

As soon as Athlete 1 clears the Burpee BJ Station, Athlete 2 can begin their 7 Burpee BJ’s.

As soon as Athlete 2 clears the Burpee BJ Station, Athlete 3 can begin their 10 Burpee BJ’s.

Continue this pattern, starting back with Athlete 1 until the full five rounds are completed. You cannot change the order of Athletes once the WOD starts.

Score is total time for the team to complete 5 rounds each.

Halloween Competition WOD #3 (AMRAP – Rounds and Reps)

Workout #3

AMRAP 15:

3 Stations completes one round

Barbell (75/55)

MedBall (20/14)

Cal Row

This workout is done relay style. Starting with Athlete 1, each team member will complete 20 reps at each station before moving to the next.

The Barbell, MedBall, and Rowing movement will vary between athletes (as seen below).

At the call of 3-2-1 Go, Athlete 1 does 20 DL. Tag Athlete 2 on completion, who does 20 PC, and tags Athlete 3 who does 20 PS. Continue pattern:

Barbell Station (75/55)

Athlete 1 – 20 Deadlifts

Athlete 2 – 20 Power Cleans

Athlete 3 – 20 Power Snatches

Medball Station (20/14)

Athlete 1 – 20 MedBall Front Squats

Athlete 2 – 20 MedBall Thrusters

Athlete 3 – 20 WallBalls (10’/8′)

Rowing Station

Athlete 1 – 5 Calories

Athlete 2 – 10 Calories

Athlete 3 – 15 Calories

Athlete 1,2,3 has to stay the same within the station for each round, but can change from station to station.