WOD
8/8/14
Main – CrossFit
Weightlifting
Push Press (10×3, across)
Metcon
Metcon (Time)
4 RFT
10 T2B
10 Thrusters 95/65
10 Front Rack Walking Lunges 95/65
Partner WOD
Main – CrossFit
Weightlifting
Floor Press (6×2, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15-Minute Clock
Row 1000 Meters
In time remaining, AMRAP:
30 Wallballs (30/20)
30 Burpees
One person works at a time
8/6/14
Main – CrossFit
Weightlifting
Front Squat (7×5, across)
Weightlifting
Deadlift (3 Rep Max, touch and go with good form)
Metcon
Metcon (Weight)
EMOMx14
Odd: 7 Dead Lifts, 70% of 3-rep max
Even: 200m Run
8/5/14
Main – CrossFit
Metcon
Double Grace (Time)
“Double Grace”
60 Clean and Jerks, 135/95
Post WOD
Metcon (No Measure)
10 Minutes row or jog at a moderate pace.
8/4/14
Main – CrossFit
Weightlifting
Back Squat (5×7 back squats, across)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35# for women
Happy Birthday Ben
Main – CrossFit
Snatch Complex (5×1)
3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
Metcon
Metcon (Time)
Happy Birthday Ben
For Time:
21 Front Squats, 135/95
21 KBS, 32/24kg
400m Run
15 Front Squats, 135/95
15 KBS, 32/24kg
400m Run
9 Front Squats, 135/95
9 KBS, 32/24kg
7/31/14
Main – CrossFit
Weightlifting
Deadlift (75% 3×5)
Sumo Deadlift (45% 1×20)
Metcon
Burpees and DU (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 Double-Unders
7/30/14
Main – CrossFit
Weightlifting
Overhead Squat (Heavy Single)
Off the rack
Snatch Balance (Heavy Single)
Off the rack
Squat Snatch (Heavy Single)
Back Squat (7×5 across)
Open Test
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
7/28/14
Main – CrossFit
Weightlifting
Front Squat (5×7 across)
Gymnastics
Chest-To-Bar Pull-ups (Max strict C2B pull-ups)
Metcon
Metcon (Time)
3 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU
