WOD
10/16/14
Main – CrossFit
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Mobility
10/15/14
Main – CrossFit
Weightlifting
Hang Snatch (Work up to a heavy single)
Metcon
Metcon (Time)
3 RFT:
15 Hang Clean, 135/95
50 Double unders
12 Hang Clean, 135/95
50 Double unders
9 Power Clean, 155/105
50 Double unders
6 Power Clean, 185/135
10/14/14
Main – CrossFit
Metcon
Metcon (Time)
5 rounds of:
3 Strict HSPU
6 Strict T2B
12 Air Squats
18 Cal Row
RX T2B from guys from the high bar and HSPU 35lb plates with abmat
Metcon
Metcon (10 Rounds for reps)
EMOMx20
Odd: 100m Run
Even: 10 Ring Dips
RX is from the rings
10/13/14
Main – CrossFit
Weightlifting
Front Squat (6×6, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Snatches 135/95
15 Calorie Row
Rest 90 seconds between rounds.
ADV RX
10 1-arm Snatches (5/side), 32/24kg
10/10/14
Main – CrossFit
Weightlifting
Clean Complex 2
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single
Metcon (Time)
3 RFT:
500m Row
30 Box Jumps, 24/20
20 Push Press, 115/80
It Takes Two
Main – CrossFit
Weightlifting
Deadlift (12×2 70%)
Metcon
Metcon (AMRAP – Reps)
In Teams of 2,
2 rounds:
2:00 Air Squats
2:00 Deadlifts (185/135)
2:00 Hand Release Pushups
2:00 T2B
One athlete holds a Static Hold while other accumulates reps.
For RX: push-ups are not the worm, hips come off the floor first.
Air Squats are hips past knees and stand up all the way.
T2B are from the high bar for guys
10/8/14
Main – CrossFit
Weightlifting
Power Clean (1 RM)
Metcon
Metcon (Time)
21-15-9
Power Clean, 155/105
Bar Facing Burpee
Baby Shower WOD for Josh and Paige
Main – CrossFit
Skill Work
Handstand Walk (Practice Handstand Walking for 10-15 minutes)
Metcon
Metcon (Time)
3 RFT
10 KB Push Press, 32/24kg
10 Box Jump, 30/24″
Metcon (Time)
100-80-60-40-20 Double unders
25-20-15-10-5 AbMat sit-ups
ADV RX
25-20-15-10-5 GHDSU
10/6/14
Main – CrossFit
Weightlifting
Back Squat (6×6, across)
Metcon
Metcon (Time)
For Time
30-20-10-5 of:
Pull ups
Thrusters, 95/65
ADV RX = C2B Pull ups
Extra work if you want an after WOD
Snatch
A. Snatch Grip Push Press, work up to a heavy single
B. OHS, work up to a heavy single
C. Snatch Balance, work up to a heavy single
D. Snatch, work up to a heavy single
Happy Birthday Brad May
Main – CrossFit
Weightlifting
Front Squat (5×1 across at 90% )
Hang Squat Snatch (5×1 across at 80%)
Metcon
Metcon (Time)
5RFT:
12 KBS, 32kg/24kg
12 T2B
250m Row
Metcon (Time)
For ADV RX only to be done before the above WOD
20 Muscle ups for time*
*rest 90 seconds every time you break
