WOD
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.