WOD
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
10/22/14
Main – CrossFit
Weightlifting
Back Squat (6×6, across)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
2 minute at each station
50 m Farmers Carry 32/24kg
50 m Sled Push 45/90
Row for Calorie
Power Cleans 95/65
30 seconds between stations and 2 minute rest between rounds.
On the sled push and Farmers carry the half way point will count as one.
One person working at a time, switch at anytime as needed and if there are enough rowers each partner can be on a rower but only one working at a time.
10/21/14
Main – CrossFit
Metcon
Metcon (Time)
For time
ADV RX
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Box Jumps, 24/20
RX
7-6-5-4-3-2-1 Bent Over Rows, 95/75
14-12-10-8-6-4-2 Box Jumps, 24/20
Metcon
Metcon (Time)
For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
10/20/14
Main – CrossFit
Weightlifting
Deadlift (10-8-6-4-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
3 Power Cleans (135/95), 3 Calorie Row
6 Power Cleans (135/95), 6 Calorie Row
9 Power Cleans (135/95), 9 Calorie Row
12 Power Cleans (135/95), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.
Russ and Catherine Wedding WOD
Main – CrossFit
Weightlifting
Back Squat (10×3, 65%)
Metcon
Metcon (Time)
Partner WOD
2 Rounds For Time:
20 Push-ups
40 Squats
20 Handstand Push-ups
20 Pistols, alternating
40 Pull-ups
20 Kettlebell swings 32/24kg
4 Ring Muscle-ups
Scales:
HSPU – 6 wall walks
If you don’t have MU go back to the beginning.
One person works at a time split the reps however needed.
10/16/14
Main – CrossFit
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Mobility
10/15/14
Main – CrossFit
Weightlifting
Hang Snatch (Work up to a heavy single)
Metcon
Metcon (Time)
3 RFT:
15 Hang Clean, 135/95
50 Double unders
12 Hang Clean, 135/95
50 Double unders
9 Power Clean, 155/105
50 Double unders
6 Power Clean, 185/135
10/14/14
Main – CrossFit
Metcon
Metcon (Time)
5 rounds of:
3 Strict HSPU
6 Strict T2B
12 Air Squats
18 Cal Row
RX T2B from guys from the high bar and HSPU 35lb plates with abmat
Metcon
Metcon (10 Rounds for reps)
EMOMx20
Odd: 100m Run
Even: 10 Ring Dips
RX is from the rings
10/13/14
Main – CrossFit
Weightlifting
Front Squat (6×6, across)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Snatches 135/95
15 Calorie Row
Rest 90 seconds between rounds.
ADV RX
10 1-arm Snatches (5/side), 32/24kg
