Start your free trial

CrossFit WOD

11/01/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Clean and Jerk

Metcon (AMRAP – Reps)

Every 2:00 for 10:00 (beginning at 0:00):

6 Clean & Jerks (anyhow) 135/95#

6 Bar Facing Burpees

Every 2:00 beginning at 12:00 for as long as possible or until 20:00

8 Clean & Jerks (anyhow) 135/95#

8 Bar Facing Burpees

11/01/14 Olympic Lifting

Main – Olympic Lifting

View Public Whiteboard

Power Clean from Blocks (just above knee)

Push Jerk

1): UB Hang Cleans (full) from the Power Position

2): Clean

Mobility

Roll out and mobility drills

Do you your FMS homework!

11/01/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Clean and Jerk

Metcon (AMRAP – Reps)

Every 2:00 for 10:00 (beginning at 0:00):

6 Clean & Jerks (anyhow) 135/95

6 Bar Facing Burpees

Every 2:00 beginning at 12:00 for as long as possible or until 20:00

8 Clean & Jerks (anyhow) 135/95

8 Bar Facing Burpees

10/31/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Snatch

Metcon (Time)

3 rounds for time of:

20 Single KB OH Walking Lunges (left) 24/16kg

25 OH KB Swings 24/16kg

20 Single KB OH Walking Lunges (right) 24/16kg

25 Lateral Jumps (over KB)

10/30/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Strict Press

Metcon (AMRAP – Reps)

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead

10/30/14 Kettlebell Class


Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

Dbl KB 16/12kg

20:10 8rds

Alternating rows

FS

Metcon (AMRAP – Rounds)

AMRAP 20min

Swings-15 (24/16kg)

Farmers carry 100ft unbroken

Metcon (No Measure)

Core drills

10/30/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Strict Press

Metcon (AMRAP – Reps)

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead

10/29/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Back Squat

Metcon (Time)

50 Double-Unders

50 Wall Balls 20/14#

400m Run

40 HSPU

10/28/14 WOD


Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

2 Position Clean (hang & power position) + Jerk

Metcon (Time)

3 rounds for total working time of:

Run 400m

20 Pullups

Rest 90 seconds