12/17/14

Main – CrossFit

Metcon

1: Metcon (Time)

For time:

Row 1000 m

2: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX women

9ft

3: Metcon (Time)

60 DU

3 Rounds of:

5 Pull-ups; 10 Push-ups; 15 Squats

40 DU

2 Rounds of:

5 Pull-ups; 10 Push-ups; 15 Squats

20 DU

1 Round of:

5 Pull-ups; 10 Push-ups; 15 Squats

12/16/14

Main – CrossFit

Weightlifting

Shoulder Press (1×5 65%, 1×5 75%, 1×5+ 85%)

EMOM 10min:

Metcon (10 Rounds for reps)

EMOM 10 min of:

4 Burbees

6 Ring dips

12/15/14

Main – CrossFit

Weightlifting

Back Squat (1×5 65%, 1×5 75%, 1×5+ 85%)

Metcon

Metcon (Time)

3 rounds for time:

400m row

5 Deadlifts 55% 1RM

15 Pull-ups

12/12/14

Main – CrossFit

Weightlifting

Power Snatch (6×3 )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

15 Box Jumps (24/20)

12 Front Squats (135/95)

9 C2B Pull-ups

12/11/14

Main – CrossFit

Weightlifting

Jerk (Log your heaviest load)

Metcon

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from #1

Min 2 – :45 second hollow hold

Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**

12/10/14

Main – CrossFit

Weightlifting

Front Squat (3×2)

Metcon

Metcon (Time)

Partner WOD

3 rounds:

50 Wall Balls (20/14#) (9’/10′)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps (24/20′)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

One rower per team and one person working at a time.

12/9/14

Main – CrossFit

Metcon

AD/RX: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

ADV RX

1 Clean and Jerk, 205/135

2 Front Squat, 205/135

3 Ring Muscle ups

RX 185/125

Scale: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

1 Clean and Jerk, 135/95

2 Front Squat, 135/95

3 Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock

5 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

4 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

3 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

2 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

AMRAP 1:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

12/8/14

Main – CrossFit

Metcon

Rx: Metcon (Time)

21-15-9

Dead Lift 245/165#

Box Jump, 24/20″

Wall Ball, 20/14# (10’/9′)

Metcon

RX: Metcon (Time)

5 Rounds

50 Double Unders

10 alternating Pistols (5/side)

12/5/14

Main – CrossFit

Metcon

Metcon (Time)

Partner WOD

100 meter Double KB Overhead Walking Lunge 24/16kg

Partner A does 50 m then Partner B does 50 m.

Metcon

RX: Metcon (Time)

“Deck of Cards”

Number represents repetitions (Face cards = 10, Aces = 200m Run)

Suit represents the movement.

PARTNER WOD:

Hearts = HRPU hips up first, no worm

Diamonds = Sit-Ups

Spades = Kettlebell Swings 32/24

Clubs = Goblet Squats 32/24
Cards are flipped over one at a time.

One Person works at a time.

Scale: Metcon (Time)

PARTNER WOD:

Hearts = HRPU hips up first, no worm

Diamonds = Sit-Ups

Spades = Kettlebell Swings 24/16

Clubs = Goblet Squats 24/16

12/4/14

Main – CrossFit

Skill Work

Skill: Metcon (AMRAP – Reps)

5 min AMRAP

Get as many rope Climbs as possible in 5 minutes

Metcon

AD/RX: Metcon (AMRAP – Rounds and Reps)

ADV RX

20 Min AMRAP:

200 Double unders

60 Air Squats

50 Wall Balls, 20/14 (10’/9′)

40 Burpees

30 T2B

20 Strict HSPU

10 Muscle ups

RX

20 Min AMRAP:

200 Double unders

60 Air Squats

50 Wall Balls 20/14 (10’/9′)

40 Burpees

30 T2B

20 Kipping HSPU

10 C2B pull-ups

Scale: Metcon (AMRAP – Rounds and Reps)

20 AMRAP:

300 Singles

60 Air Squats

50 Wall Balls, 20/14 (10’/8′)

40 Burpees

30 Knees to Chest

20 Push-ups

10 Ring Rows or band