6/2/14

Main – CrossFit

Endurance

Metcon (Time)

Rowing
10x200m, :30 rest

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95
200m Run after every set of PC

5/30/14

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

1. AMRAP 15:00 min
10 T2B
15 BJ, 24/20″
20 Wall Balls, 20/14

Weightlifting

2: Front Squat (EMOM 5:00min Get 3 Front Squats)

Extra work if you want an after WOD

Metcon (No Measure)

Accessory Work
2 rounds NOT for time of:
5 Glute Ham Raises
10 Hip and Back Extensions

5/29/14

Main – CrossFit

Weightlifting

Floor Press (4×8 close grip and use same weight for all sets)

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”
3 RFT:
400m Run
21 Burpees

Extra work if you want an after WOD

Squat Clean Thruster (EMOMx7: 2 Squat Clean Thrusters)

5/28/14

Main – CrossFit

Weightlifting

Shoulder Press (Strict press same weight for all 3×8)

NO Bend in the Legs

Push Press (Push Press same weight for all 3×5 )

Push Jerk (Push Jerk same weight for all 3×3 )

Come off the rack

Metcon

Metcon (Time)

For Time
Cash in 100 Double Unders
3 RFT:
15 Deads, 225/155
21 GHDSU
Cash out 100 Double Unders

Scaled
21 GHDS= 30 Sit-ups
100 DU= 200 singles

5/27/14

Main – CrossFit

Weightlifting

Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80% )

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

Murph

Main – CrossFit

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

5/23/14

Main – CrossFit

Endurance

Metcon (Time)

Partner WOD For time:
4 Rounds
1 round consists of
Partner A runs 400m
Partner B rows 400m
Partner A rows 400m
Partner B runs 400m

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP
Partner A does AMRAP Wall Balls, while Partner B does a 100m Farmers Carry with 2 KB, 32/24kg. Once Partner B returns from the Farmers Carry the teammates switch roles. Keep a running count of your Wall Balls as a team.

5/22/14

Main – CrossFit

Weightlifting

Deadlift (6×3)

Metcon

Metcon (AMRAP – Reps)

AMRAP
5 Rounds
Min 1 HSPU
30 sec rest
Min 2 DU
30 sec: rest
Min 3 Pull-ups
30 sec rest

Scaled
HSPU = Push ups
DU = Singles Not counting attempts
Pull-ups = ring rows

5/21/14

Main – CrossFit

Weightlifting

High-Hang Clean (6 x 3)

Metcon

Metcon (30 Rounds for reps)

EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

5/20/14

Main – CrossFit

Weightlifting

Shoulder Press (EMOM 14: )

Odd: 5 Back Squats
Even: 5 Strict Press

You can come off the rack if needed. Use the same weight for your back squat as you use for your strict press.

High-Hang Snatch (High Hang Squat Snatch 7×1)

High Hang Squat Snatch
7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#