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

7/14/14

Main – CrossFit

Push Press (10 x 3 across)

Same weight for all sets. If you change the weight for any of the sets make sure you edit the sets in WODify.

Metcon

Metcon (Time)

Partner WOD
4 Rounds
100m Sled Push, 180#/125#
20 Kettlebell Swings, 32/24kg
If we have a team of 2 guys or 2 girls the RX sled push is as shown. If we have a team with 1 guy and 1 girl the RX sled push is 155#.

Push the sled 100m together and then one partner works at a time on the KBS to get a total of 20 reps. Divide the reps however you want.