WOD
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
7/25/14
Main – CrossFit
Weightlifting
Shoulder Press (EMOM10: 2 Strict Shoulder Press)
Deadlift (EMOMx10:)
Even: 6 Deads
Odd: 10 Calorie Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
7/24/14
Main – CrossFit
Weightlifting
Power Clean (1RM)
Metcon
Metcon (Time)
7 RFT:
5 Power Cleans (70%)
30 DU
7 Strict Pull ups
G-Force
Main – CrossFit
Weightlifting
Power Snatch (Snatch EMOMx15)
EMOMx15
Min 1: 30# under PR
Min 2: 25# under PR
Min 3: 20# under PR
Min 4: 15# under PR
Min 5: 10# under PR
Repeat 3x
Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets of 1 Snatch.
Metcon
G-Force (Time)
20 Thrusters
20 Hang Cleans
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95lbs
Girls: 65lbs
Scaled: 2 Burpees
Helen
Main – CrossFit
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KBS, 24/16kg
Weightlifting
Floor Press (2RM)
Metcon
Metcon (Time)
5 RFT:
12 Floor Press, 70% of bodyweight
10 Strict C2B Pull ups
Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have.
Only do the second WOD if you work diligently and have time.
7/21/14
Main – CrossFit
Weightlifting
Back Squat (Build in weight, 10 – 8 – 6 – 4 – 2)
Metcon
Metcon (Time)
4 RFT:
5 Bar Facing Burpees
10 Thrusters 75/55
5 Bar Facing Burpees
UNBROKEN
Main – CrossFit
Metcon
Unbroken (AMRAP – Reps)
ADV RX
Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups
RX
MU = C2B pull-ups
Metcon
Metcon (Time)
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″
Partner WOD3
Main – CrossFit
Weightlifting
Power Clean (EMOM 7min: 3 Power Cleans)
Start at 60# under your 1RM and add 5# each minute.
Be prepared to share the 2.5# plates and 5# as soon as you are done.
Metcon
Metcon (AMRAP – Reps)
Teams of 2 athletes complete as many reps as possible in 8 mins at each station.
50m OH Plate Carry 45/25#
50m Farmer’s Carry 32/24kg
Partner Burpee Wallballs 20/14#
One athlete works at a time. Rest 2 minutes between stations.
Partners can switch when needed. If you make it more than halfway the rep will count. On burpee wallballs count how many wallballs are done all together, not the burpees.
Bitter Sweet
Main – CrossFit
Weightlifting
Bent Over Row (4×10 )
Gymnastics
Chest-To-Bar Pull-ups (50 pull-ups)
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU
Metcon
Bitter Sweet (Time)
3 RFT:
10 C2B Pull up
10 Front Squat (165, 115)
10 Burpees
Sugar Daddy
Main – CrossFit
Weightlifting
Power Snatch (Work up to a 1 rep max)
Metcon
Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round