WOD
6/4/14
Main – CrossFit
Metcon (Time)
5×35 unbroken Double unders for time
10 min time cap
Scaled:
work on your DU
Pull-up Progression
Pull-ups (7×3)
C2B Accessory Work
7 sets of the following pull up complex:
Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B
Girls: 2 Strict C2B Pull ups + 2 Strict Pull ups + 2 Kipping C2B
Metcon
Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
6/3/14
Main – CrossFit
Weightlifting
Thruster (EMOMx8: )
EMOMx8
Min 1: 50# under 1RM
Min 2: 40# under 1RM
Min 3: 30# under 1RM
Min 4: 20# under 1RM
repeat for two rounds of 4 for a total of 8 minutes.
Just log the weight you do for minute 4.
Metcon
Metcon (Time)
1 RFT:
800m Run
20 Power Snatches, 115/80
800m Run
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
