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CrossFit WOD

10/02/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

EMOM 10 min
Swings-15 reps
*Your heavy bell from last week!

Metcon (Time)

Five rounds
Dbl KB 12/16kg
Swings-15
100ft Front rack walking lunges

Metcon (No Measure)

Five rounds
20:10
Planks
Russian twist

10/02/14 WOD

Main – CrossFit

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Strict Press

1RM

Metcon (AMRAP – Reps)

Lurong WOD 4 Peranormal
Progressive AMRAP:
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

10/01/14 WOD


Main – CrossFit

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Paused Front Squat

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

Metcon (Time)

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

09/30/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

5 rds
5 Swings R/L
5 CL R/L
5 Snatch R/L
5 FS R/L

Metcon (Weight)

20:10 (10 min)
24/16kg

Swings
Strict Press R
Swings
Strict Press L

Metcon (No Measure)

TGU drills

09/30/14 WOD


Main – CrossFit

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Clean and Jerk from hang

15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day (preferably no misses)

Metcon (Time)

1:30 Nose & Toes HS Hold

5 rounds of-
15 Burpee Box-Overs 24/20″
15KB OH Swings 24/16kg

1:30 Nose & Toes HS Hold

**if you have HS Walk, sub the hold for “60′ HS Walk”**

09/29/14 WOD


Main – CrossFit

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Hang Snatch

5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day

Metcon (Time)

3 rounds for time of:
20 Wall Balls 20/14
20 C2B Pull-ups

09/27/14 WOD Lurong 3


Main – CrossFit

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Metcon (AMRAP – Reps)

Lurong 3

11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls
Box Jumps
Deadlifts