WOD
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.
7/1/14
Main – CrossFit
Weightlifting
Push Press (6×4 Push Press)
Metcon
Metcon (Time)
30 Burpee Box Jumps, 24/20
400m Run
15 Power Snatches, 115/75
800m Run
15 Power Snatches, 115/75
400m Run
30 Burpee Box Jumps, 24/20
6/30/14
Main – CrossFit
Weightlifting
Back Squat (Back Squat 5×7 across)
Metcon
Metcon (Time)
100 KB Swings 24/16kg
30 Thrusters 115/75#
50 KB Swings 24/16kg
15 Thrusters 115/75#
Partner WOD 1
Main – CrossFit
Weightlifting
Front Squat (EMOM 10min: 2 Font Squat)
Metcon
Metcon (Time)
Partner WOD
400m Run
100 KB Snatches 24/16kg
100 Box Jumps 24/20″
100 sit-ups
400m run
One person woks at a time.
Shoulder Touches while your partner works
Divide work load however you want but in order as listed.
6/25/14
Main – CrossFit
Weightlifting
Power Snatch (EMOM for 10min: 2 Snatches)
Metcon
Metcon (Time)
4 RFT
400m Run
35ft Front Rack Walking Lunge, 135/95
Extra work if you want an after WOD
Metcon (No Measure)
3 Rounds
Minute 1: Sprint 50 Meters
Minute 2: Sprint 100 Meters
Minute 3: Rest
6/24/14
Main – CrossFit
Weightlifting
Shoulder Press (EMOM 10min: 2 Strict Press )
Coaches please make sure athletes are not using their legs.
Pick a weight you can do all 10×2.
Most likely you will be around 75%
Metcon
Metcon (AMRAP – Rounds)
Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
NOTE: RX pull-ups have to be from a dead hang. Feet can’t be touching the ground and finish with chin over the bar.
Scaled: 5 reps of everything.
For scaled pull-ups you can do ring rows so the transition is faster.
6/23/14
Main – CrossFit
Weightlifting
Back Squat (10×2 70%)
Metcon
Charlie Brown (Time)
3 rounds of:
15 Overhead Squats (135, 95#)
30 Abmat Sit-ups
45 Kettlebell Swings (24/16kg)
6/20/14
Main – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 push-ups
100 pull-up
100 KBS 24/16kg
100 DU
100 sit-ups
100 slamballs
100m prowler push 90/45
Split the reps however needed between two people. One person works at a time.
6/19/14
Main – CrossFit
Weightlifting
Deadlift (EMOM 12min: 5 DL 60%)
Metcon
Metcon (Time)
30-20-10
Power Snatch 95/65
Row (Calories)