WOD
Happy 13th Birthday Eli
Main – CrossFit
Deload Week.
Back Squat (3×5 60%)
Metcon (Time)
4 RFT
13 Push-ups
13 Pull-ups
50 DU
Partner WOD, 4/18/14
Main – CrossFit
Metcon
16 RFT
1 Rope climb
10 Calorie row
Then
100 KBS 32/24
Partner A does a rope climb while partner B rows 10 calories then once both athletes finished their task they switch. Partner A will row 10 calories and partner B will get one rope climb. They will together accomplish a total16 rounds. Once they finish 16 rounds then they will get a total of 100 KBS together, 50 each.
Scaled will be 8 pull-ups in place of the rope climb or 8 ring rows.
4/17/14
Main – CrossFit
Endurance
Endurance (Time)
For Time:
600m Row
600m Run
400m Row
400m Run
200m Row
200m Run
Metcon
WOD (Time)
5 Rounds:
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 Jerks 135/95
4/16/14
Main – CrossFit
ADV RX WOD 1, 2 & 3
ADV 1: ADV RX WOD 1 (AMRAP – Reps)
Max Reps of:
4 min of Clean and Jerks 135/95
4 min of Rowing for Calories
4 min of Burpees
rest
ADV 2: ADV RX (Time)
2) For Time:
50-40-30-20-10 Wall balls 20/14
25-20-15-10-5 Box Jumps 24/20
Rest
ADV 3: ADV RX (Time)
3) 3 RFT
10 Bench Press 205/135
10 Bar MU
30 GHDSU
RX Weightlifting
RX 1: Clean and Jerk (Work up to a 3 rep max touch and go.)
RX WOD
RX 2: RX WOD (Time)
For Time:
50-40-30-20-10 (20/14)
25-20-15-10-5 (24″/20)
4/15/14
Main – CrossFit
Weightlifting
Clean Complex (Work up to max effort)
Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)
All one movement without putting the bar down.
Metcon
WOD #1 (AMRAP – Reps)
5 Min ARMAP:
5 unbroken Front Squats, 225/155 – from the ground, no racks
Metcon
WOD #2 (Time)
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups
********Everyone does both WODs and the strength. It is NOT 2 separate WODs for you to choose today.
4/14/14
Main – CrossFit
Weightlifting
Back Squat (40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 90%x MR)
Metcon
ADV RX (Time)
6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.
Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)
Metcon
RX (AMRAP – Reps)
3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
4/12/14
Main – CrossFit
Metcon
ADV RX (Time)
6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.
Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)
Metcon
RX (AMRAP – Reps)
3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
4/11/14
Main – CrossFit
Weightlifting
Power Snatch (Work up to 1 RM)
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Rest 3-4 hours before next WOD
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick which one you want to do. If you are doing both WODs then skip the strength
4/10/14
Main – CrossFit
Weightlifting
Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)
Add 10lbs to your max. Work off of 90% max.
Endurance
2 Rounds:
500m Row
400m Run
Rest exactly 2 minutes between rounds.
Metcon
WOD (Time)
5 Rounds
10 V-ups
10 Ground to Overhead 95/65
4/9/14
Main – CrossFit
Weightlifting
Push Press (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)
Work off of your 90% max. Last set get MR.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
girl RX weight is 35#
