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.

10/30/14

Main – CrossFit

Metcon

Your Grace (Time)

30 Clean & Jerks (65% of 1RM)

Metcon

Metcon (Time)

For Time:

800m Run
5:30am please wear something with color.

MOBILITY after the WOD’s

10/29/14

Main – CrossFit

Weightlifting

Power Snatch (1 RM)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

3 Power Snatch (135/95)

20 DU

Rest 3 minutes

AMRAP 4:

4 Power Snatch (115/80)

20 DU

Rest 4 minutes

AMRAP 5:

5 Power Snatch (95/65)

20 DU

10/28/14

Main – CrossFit

Weightlifting

Clean and Jerk (1 RM)

Metcon

Brandon (Time)

1,000m Row

followed by 6 RFT of:

9 Front Squats, 155/105

9 C2B

9 KBS, 32kg/24kg

ADV RX 4 Bar MU

Cindy Strong

Main – CrossFit

Weightlifting

Front Squat (6×6, across)

Metcon

Cindy Strong (Time)

4 Rounds

15 DL 185/135

15 WB 20/14

15 Push-ups

15 Box Jumps 24/20

L2 135/115

L1 115/95
Happy Birthday Cindy. It has been over 1 year that Cindy has been cancer free.

10/24/14

Main – CrossFit

Weightlifting

Snatch Complex w/OHS (at 75% of 1RM Power Snatch)

Power Snatch + Hang Squat Snatch + Hang Snatch + OHS

Metcon

Metcon (Time)

4 RFT:

400m Run

4 Muscle ups

8 Front Rack Walking Lunge, 135/95

RX

400m Run

8 C2B Pull-ups

12 Front Rack Walking Lunge, 115/75

10/23/14

Main – CrossFit

Weightlifting

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

Metcon

11/19/2013 WOD (Time)

3 Rounds

40 DU

20 T2B

10 OHS 95/65