Friday, June 1, 2018

Warm-up WOD:

2 rounds for time

  • 10 Push-ups
  • 10 Squat Box Step-ups 20/16 – 40/25

 

WOD:

Open 12.1 – 5 minute AMRAP

RX+/RX

  • Burpees

Fitness/Recovery

  • 7 Push-ups
  • 14 Air Squats

 

Open 12.2 – 10 Minute AMRAP

  • Lift once every 30 seconds, add 10 lbs. each completed lift till max
  • Clean Ladder RX+ 95/63, RX 65/43

 

Fitness/Recovery

  • 3 Cleans 75/53

Friday, May 11, 2018

Warm-up WOD:

3 rounds for time

  • 5 Step-up 20/16
  • 5 Kettle Bell Deadlifts 70/44

 

Open 2008.2

5 rounds for time – 12 minute Cap

RX+

  • 5 Deadlift 275/183
  • 10 Burpees

RX

  • 5 Deadlift 185/123
  • 10 Burpees

Fitness/Recovery

  • 5 Deadlift 95/63
  • 10 Air Squats
  • 10 Push-up

 

Rest – Your time in the above WOD dictates your starting time in the below WOD. Very important you pick an appropriate weight for your Deadlift so as to finish as efficiently as possible.

 

Open 2008.3

for time

RX+

  • 30 Squat Clean & Jerks 155/103

RX

  • 30 Squat Clean & Jerks 115/73

Fitness/Recovery

  • 30 Squat Clean & Jerks 65/53

Wednesday, May 9, 2018

Warm-up WOD:

5 minute Drill

Snatch Balance

 

Skill/Strength:

Pause Back Squat

5×5 @ 50% – 1 second pause at bottom – EMOM

 

MetCon:

5 rounds for time

RX+

  • 10/7 calorie Row/Ride
  • 7 Power Snatches 115/73

RX

  • 10/7 calorie Row/Ride
  • 7 Power Snatches 75/53

Fitness/recovery

  • 10/7 calorie Row/Ride
  • 7 Power Snatches 45/33

Tuesday, May 8, 2018

Warm-up:

for time

  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Dumbbell Thrusters 40’s/25’s

 

Skill/Strength:

Barbell Bent-over Row

5×5 @ 70% – EMOM

 

MetCon:

5 rounds for time

RX+

  • 10 Power Cleans 115/83
  • 10 Push Press 115/83
  • 10 Plate Sit-up 25/15

RX

  • 10 Power Cleans 75/53
  • 10 Push Press 75/53
  • 10 Plate Sit-up 15/10

Fitness/Recovery

  • 10 Power Cleans 45/33
  • 10 Push Press 45/33
  • 10 Sit-up

Monday, May 7, 2018

Warm-up:

for time

  • 14 Dumbbell Turkish Get-up – Alternating arm 40/25
  • 175 m. Farmers Carry 40/25

 

Skill/ Strength:

Bench Press

5×5 @ 75% 1RM – EMOM

 

MetCon:

3 rounds for time

RX+

  • 500 m. Row
  • 175 m. Farmers Carry 80/50
  • 20 Ring Push-ups

RX

  • 500 m. Row
  • 175 m. Farmers Carry 40/25
  • 20 Push-ups

Fitness/Recovery

  • 500 m. Row
  • 175 m. Jog/Walk
  • 20 Alternating Arm DB Push Press 40/25

Friday, May 4, 2018

Open 2007.3

30 minute time cap – maximum of 3 lifts for each movement

CrossFit Total

RX+/RX

  • 1RM Back Squat
  • 1RM Strict Press
  • 1RM Deadlift

Fitness/Recovery

5 rounds

  • 7 KB Squat 35/25
  • 15 KB Swings 35/25
  • 7 KB Romanian Deadlift 35/25
  • 175 m. Walk/Jog