WOD
8/15/14
Main – CrossFit
Weightlifting
Front Squat (10×3, across)
Metcon
Metcon (Time)
3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row
8/14/14
Main – CrossFit
Weightlifting
Sumo Deadlift (5×5)
EMOM for 10:00
Even 5 Touch & Go Sumo Deadlifts 65%
Odd 30 DU
Metcon
A Jersey Sandwich (Time)
25 Deadlifts (225/155)
50 Wallballs (20/14)
25 Deadlifts (225/155)
8/13/14
Main – CrossFit
Metcon
Metcon (Time)
For Time:
500m Row
Metcon
Metcon (Time)
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups
8/12/14
Main – CrossFit
Weightlifting
Front Squat (5×7, across )
Stay on track we will max out soon.
Metcon
Metcon (Time)
21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75
800m Run
*200m Run penalty must be completed any time the strict press is broken.
Happy Birthday Bob
Main – CrossFit
Weightlifting
Back Squat (10-8-6-4-2)
Increase weight each set.
Metcon
Karabel (AMRAP – Rounds and Reps)
AMRAP 15:
3 Power Snatches (135/95)
15 Wallballs (20/14)
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
