WOD
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
Happy Birthday Ben
Main – CrossFit
Snatch Complex (5×1)
3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
Metcon
Metcon (Time)
Happy Birthday Ben
For Time:
21 Front Squats, 135/95
21 KBS, 32/24kg
400m Run
15 Front Squats, 135/95
15 KBS, 32/24kg
400m Run
9 Front Squats, 135/95
9 KBS, 32/24kg
7/31/14
Main – CrossFit
Weightlifting
Deadlift (75% 3×5)
Sumo Deadlift (45% 1×20)
Metcon
Burpees and DU (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 Double-Unders
7/30/14
Main – CrossFit
Weightlifting
Overhead Squat (Heavy Single)
Off the rack
Snatch Balance (Heavy Single)
Off the rack
Squat Snatch (Heavy Single)
Back Squat (7×5 across)
Open Test
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
7/28/14
Main – CrossFit
Weightlifting
Front Squat (5×7 across)
Gymnastics
Chest-To-Bar Pull-ups (Max strict C2B pull-ups)
Metcon
Metcon (Time)
3 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU
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
