WOD
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#
5/19/14
Main – CrossFit
Metcon
Metcon (Time)
Team of 3
One Athlete working at a time
100 Pull ups
100 Burpees
100 Box Jumps, 24/20
100 KBS, 32/16
100 Box Jumps, 24/20
100 Burpees
100 Pull ups
DO NOT CLICK RX IF you do not do EVERYTHING RX. Every pull-up must be from a dead hang and finish with chin over the bar. RX clicking has gotten a little out of hand lately.
Also, please complete ALL of your reps. You are not only cheating yourself, but you are cheating everyone at CFA when you don’t do all of the prescribed reps. STOP Cheating! (You know who you are.) Have fun : )
5/16/14
Main – CrossFit
Weightlifting
Front Squat (1X5@60%, 1X5@65%, 2X5@70%)
Metcon (Time)
Partner WOD
1k Row
1k run
30 Clean & Jerk, 135/95
200 Air Squats
One person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner runs at a time. Partner A runs while partner B rests. Decide amount of meters per partner just make sure it is a total of 1km. Split up C&J as needed to get a total of 30. One person working at a time. Same goes for the Air Squats.
