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CrossFit WOD

07/14/14 WOD

Main – CrossFit

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Split Jerk

Split Jerk from rack: 5×2@80% of 2rm

Metcon (Time)

10 Power Cleans 135/95
1 Strict HSPU
9 Power Cleans 135/95
2 Strict HSPU
8 Power Cleans 135/95
3 Strict HSPU
7 Power Cleans 135/95
4 Strict HSPU
6 Power Cleans 135/95
5 Strict HSPU
5 Power Cleans 135/95
6 Strict HSPU
4 Power Cleans 135/95
7 Strict HSPU
3 Power Cleans 135/95
8 Strict HSPU
2 Power Cleans 135/95
9 Strict HSPU
1 Power Cleans 135/95
10 Strict HSPU

07/12/14 WOD


Main – CrossFit

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Hang Snatch

15 minutes to establish a 1rm Hang Snatch

Metcon (Time)

100 Burpees
10 Snatches (full) @ 100/85% of BW (100% men – 85% women)

07/12/14 Olympic Lifting


Main – Olympic Lifting

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Clean and Jerk

1) Clean & Jerk: 2rm

Clean and Jerk

1×1@95%

Clean and Jerk

1×1@90%

Split Jerk

2) Jerk from racks: 5 singles @ 100% of 2rm C&J + 5-10lbs

Overhead Squat

1) OHS: 2rm

Overhead Squat

1×2@95%

Overhead Squat

1×2@90%

()

07/12/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

“The Great Destroyer”
4 rounds
Dbl KB 16/12kg
10 reps
Swing
Snatch
FS
Clean and Press
Pushup release
Bent over row

Metcon (Time)

“Hellion”
16/12kg
2-4-6-8-10-8-6-4-2
Swing
One arm swing R/L
Thruster R/L

Metcon (No Measure)

20:10
5 rounds
Russian twist
Planks

07/11/14 WOD


Main – CrossFit

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Back Squat

1) Back Squat: 1X5@60%

Back Squat

1X5@65%

Back Squat

2X5@70%

Front Squat

2) Front Squat: 1X5@60%

Front Squat

1X5@70%

Front Squat

1X5@75%

Front Squat

1X5@80%

Metcon (Time)

3 rounds of-

6 Muscle-Ups
30 Double-Unders

Run 800m

3 rounds of-

4 Muscle-Ups
50 Double-Unders

07/10/!4 Kettlebells Class


Main – Kettlebell

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Metcon (Time)

600 Swing Partner WOD
Partner one swings-reps 24/16kg
Partner two Dbl KB(5 Cleans-3PP-50ft FC-5 Cleans-3PP-50ft FC)then switch
*Collectively reach 600 swings

Metcon (No Measure)

Superman Series

07/09/14 WOD


Main – CrossFit

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2RM Hang Snatch

12 minutes to work to a 2rm Hang Snatch (just above knee),

2RM Hang Snatch

then 1×2@95%

2RM Hang Snatch

1×2@90% rest 1:30 between drop sets

Metcon (Time)

1 minute Nose/Toes Hold
25 KB Snatch (alternating) 24/16kg
25 TTB
20 KB Snatch (alternating) 24/16kg
20 TTB
15 KB Snatch (alternating) 24/16kg
15 TTB
1 minute Nose/Toes Hold

07/08/14 WOD

Main – CrossFit

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Back Squat

1) Back Squat: 1X5@60%

Back Squat

1X3@70%

Back Squat

1X2@80%

Back Squat

1X2@90%

Back Squat

1×1@95%

Back Squat

1X1@102.5%

Front Squat

2) Front Squat: 1X5@60%

Front Squat

1X5@65%

Front Squat

2X5@70%

Metcon (Time)

30-20-10 of:

Single Arm KB Thrusters 24/16kg (divide reps equally between each arm)
Pull-ups