WOD

No WOD available

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

12/3/14

Main – CrossFit

Weightlifting

Front Squat (EMOMx8: 3 Front Squats)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

9 Deads, 155/105

6 HC, 155/105

3 Jerks, 155/105

12/2/14

Main – CrossFit

Skill Work

Metcon (AMRAP – Rounds)

AMRAP 5:

50 unbroken Double unders

RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over.

Metcon

Metcon (Time)

3 RFT:

12 DL (205/145)

12 T2B

400 m Run

ADV RX

21 T2B with 20min time cap

12/1/14

Main – CrossFit

Weightlifting

Clean and Jerk ( 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3.6.9.12…of:

Thruster, 95/65

C2B Pull ups

Happy Thanksgiving

Main – CrossFit

Metcon

Happy Birthday Colby (AMRAP – Reps)

5 min AMRAP

Wallballs 20/14

girls 9ft.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m run

10 slamballs

20 lunges

400m run

10 slamballs

20 V-ups

400m run

10 slamballs

20 HRPU

400m run

10 slamballs

20 Air Squats

11/26/14

Main – CrossFit

Power Snatch + Squat Snatch (Work up to a heavy single)

Your Isabel (Time)

30 Power Snatches at 70% of the Snatch Complex above.

ADV RX: Every time you break complete 2 Ring Muscle ups

11/25/14

Main – CrossFit

This week classes will run normal up until Thanksgiving. We will have one class on Thursday, Friday and Saturday at 9:30am only. Open gym on Sunday from 1-3pm as well.

Gymnastics

Handstand Walk (10×1 50 m Handstand walks)

Metcon

Metcon (Time)

4 Rounds

10 Burpees

30 DU

300m Run

90 Singles

11/24/14

Main – CrossFit

Weightlifting

Front Squat (3×2)

Metcon

Metcon (Time)

3 RFT:

1,000 m Row each

40 Power Cleans, 135/95

40 Box Jump Overs, 24/20

Each team will have one rower, one barbell and 1 box. When team is done rowing 1,000 m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

11/21/14

Main – CrossFit

Weightlifting

Back Squat (EMOMx6, 3 Back Squats)

Metcon

Metcon (15 Rounds for reps)

On the Minute x 30:

Odd Minutes – 30 DU

Even Minutes – 15 Burpees
30 Singles if you don’t have DU

In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees if you do not complete the round put the number of reps you were able to get. For example if you got 10 DU and 8 Burpees then your score is 18 for that round.

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