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CrossFit WOD

10/28/14 WOD


Main – CrossFit

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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

10/27/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Pause Snatch

Metcon (AMRAP – Reps)

10:00 AMRAP of:

Burpees

Every minute on the minute

Snatch-135/95 (1 rep only)

10/24/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Power Clean & Push Jerk

Metcon (Time)

21-15-9 of:

C2B Pull-ups

Clean & Jerk 115/75

*if you have Bar Muscle Ups, perform this version instead.*

10/23/14 WOD

Main – CrossFit

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Strict Press

Metcon (AMRAP – Reps)

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

10/23/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

EMOM 10 min

Swings-20 reps

*Your heavy bell from last week!

Metcon (Time)

“The Eagle”

Compliments of MSFG Dan Jon

Dbl KB 24/16kg

8 circuits

FS-8 reps

Farmers walk 20m

*Unbroken

Metcon (Weight)

5 rounds

30:15

KB Seat ups

KB Planks

10/22/14 WOD

Main – CrossFit

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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

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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

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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

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Connectivity (No Measure)

Hang Snatch

Metcon (AMRAP – Reps)

10 minute AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#