WOD
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.
7/11/14
Main – CrossFit
Weightlifting
Back Squat (10 x 3 65% – 75%)
Metcon
Metcon (Time)
21-15-9:
Squat Snatches, 95/65
C2B Pull ups
Optional Extra Strength Work
Shoulder Press (5×5 Increase each set )
7/10/14
Main – CrossFit
Weightlifting
Sumo Deadlift (Establish 1 Rep Heavy or Max)
Metcon
Metcon (Weight)
EMOM x 15:
Min 1: 6 Sumo Dead Lifts at 60% of 1RM
Min 2: :40 Hollow Hold
Min 3: 30 Shoulder touches (each touch counts as one)
Happy Birthday Charles
Main – CrossFit
Weightlifting
Push Jerk (EMOM 7min: 1 Push Jerk & 1 Split Jerk )
OFF the Rack
Metcon
Metcon (Time)
Happy 20th Birthday Charles
3 RFT
7 Clean & Jerks 135/95
9 T2B
400m Run
7/8/14
Main – CrossFit
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
Weightlifting
Floor Press (10×3 increase weight each set)
7/7/14
Main – CrossFit
Weightlifting
Back Squat (EOMOM 10 min: 7 Back Squats)
Every Other Minute On the Minute: 7 Back Squats.
Metcon
Metcon (Time)
25-20-15-10-5
Wallballs (30, 20#)
Power Snatch (95, 65#)
7/3/14
Main – CrossFit
Weightlifting
Deadlift (2 x 10 Deadlift)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
7 OHS 135/95
40 Sit-ups
7 C2B Pull ups
Black & Blue
Main – CrossFit
Weightlifting
Floor Press (5-4-3-2-1 Increase weight as you decrease reps)
After strength is finished do:
2×20 push-ups
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Extra work if you want an after WOD
Chest-To-Bar Pull-ups (7 x 6)
7 sets of 6, :50sec rest between sets.
C2B Pull ups are a game changer in the Open.
