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CrossFit WOD

07/25/14 WOD

Main – CrossFit

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Front Squat

20 minutes to establish a 3RM Front Squat.

Metcon (Time)

3 Rounds:

100 Dubs
8 Power Snatches 115/75
7 Muscle-Ups/Hip ups

07/24/14 Kettlebells Class

Main – Kettlebell

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Metcon (Time)

3rd Dbl KB 16/12kg
Snatch-RR
Snatch-PP-RR
Snatch-PP-FS-RR
Snatch-PP-FS-C-RR
Snatch-PP-FS-C-Swing-RR

Metcon (AMRAP – Reps)

10 min AMRAP Dbl 24/16kg
1-10…….
Swing-FS

Metcon (Time)

21-15-9
Dbl Thrusters 24/16kg
Burpees

Turkish Get Up

07/23/14 WOD


Main – CrossFit

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2rm Snatch

12 minutes to establish a 2rm Snatch,

2rm Snatch

then 1×1@95%,

2rm Snatch

1×1@90%, rest 1:30 between drop sets

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

07/22/14 WOD


Main – CrossFit

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Back Squat

20 minutes to establish a 1RM Back Squat.

Notes: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Metcon (Time)

75 Double-Unders
10 Seated Strict Ring Pull-ups
20 Hang Clean to Thrusters 115/75
10 Seated Strict Ring Pull-ups
75 Double-Unders

*To perform Seated Strict Ring Pull-ups, begin in a seated position with the rings at the height of full arm extension. Perform a strict pull-up with the heels breaking off the ground before the butt.

07/22/14 Kettlebells Class


Main – Kettlebell

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Metcon (Time)

200 One arm swings-24/16kg

Metcon (Time)

Dbl KB Breathing Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Cleans-24/16kg

Turkish Get Up

Transfer at top position

07/21/14 WOD

Main – CrossFit

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Clean and Jerk

15 mins to work to a 2rm Clean & Jerk,

Clean and Jerk

then 1X1@ 95%

Clean and Jerk

1X1 @ 90%. Rest 1:30 between drop sets

Metcon (Time)

30 Shoulder Touches
100 KB Snatches 24/16kg (50l/50r anyhow)
30 Burpee Box Jumps 24/20″
30 Shoulder Touches

*If you can HS Walk, perform a 50′ HS Walk instead of Shoulder Touches

07/19/14 WOD


Main – CrossFit

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Clean and Jerk

15 minutes to establish a 1RM Clean & Jerk.

Metcon (Time)

“Diane for John Dill”

15-12-9 of:

Power Cleans 185/125
Deficit HSPU 6/4″

07/19/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

15min
Pausing Ladder
1-2-3-4-5-6-7……….etc
BREAK start at 1 again

Metcon (Time)

Dbl KB
24/16kg
3 rounds
Cleans -7
FS-7
Swings-7

Metcon (Weight)

5 rounds 20:10
Planks
Russian twist

07/18/14 WOD


Main – CrossFit

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Back Squat

Back Squat: 1X5@60%

Back Squat

1X5@70%

Back Squat

2X5@75%

Front Squat

Front Squat: 1X5@60%

Front Squat

1X5@70%

Front Squat

1X5@75%

Metcon (Time)

35 KB OH Swings 24/16kg
15 Muscle-Ups/C2B
25 KB OH Swings
10 Muscle-Ups/C2B
15 KB OH Swings
5 Muscle-Ups/C2B