Start your free trial

CrossFit WOD

10/22/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Paused Front Squat

Metcon (Time)

Run 800m

20 Hang Clean to Thrusters 95/65#

Run 400m

10 Hang Clean to Thrusters 115/85#

Run 800m

10/21/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Clean +Jerk

Metcon (AMRAP – Rounds)

12:00 AMRAP of:

Run 400m

15 6″ Target Burpees

10/21/14 Kettlebell Class


Main – Kettlebell

View Public Whiteboard

Metcon (Time)

Dbl KB

10 rounds

2 Swings

3 Snatches

5 Front squats

Metcon (Time)

Four rounds

10 Tactical Lunge R

10 Cleans R

10 Tactical Lunge L

10 Cleans L

Waiters Walk 50ft R-50ft L

Metcon (Weight)

TGU Drills

10/20/14 WOD

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Snatch

Metcon (AMRAP – Reps)

10 minute AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#

10/17/14 WOD

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Rounds)

3 Rounds of:

4:00 AMRAP

8 Strict HSPU (biggest deficit possible)

12 Jumping Squats 45/35

16 Burpees

1:00 Rest

*score is total rounds*

10/16/14 WOD

Main – CrossFit

View Public Whiteboard

Strict Press

Metcon (AMRAP – Reps)

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

Snatches

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

10/16/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

EMOM 10 min

Swings-20 reps

*Your heavy bell from last week!

Metcon (Time)

Dbl KB 16/12kg

10-9-8-7-6-5-4-3-2-1

Clean and Press

FS

EMOM 3 Burpees

Metcon (Weight)

TGU

5×5

*Heavy bell

10/13/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Snatch

Metcon (Time)

Run 1600m

25 TTB

Run 800m

20 TTB

Run 400m

15 TTB