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CrossFit WOD

03/19/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Move slowly into and out of each stretch.

4×0:20 seated pike stretch

4×0:20 standing hamstring stretch

4×0:20 box shoulder stretch

3 Position Snatch

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees

Metcon (Time)

3 rounds of:

6 Power Snatches 115/75

12 TTB

18 Wall Balls 20/14

400m

03/19/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

Partner KB one arm swing touch bell

10 r/l

10 sets

Metcon (Weight)

Goblet squat

partner

5 goblet 10 sets

Then

descending ladder from 10-1 goblet squats on my count with a immediately 10 swings afterwards snatch testing bell

03/18/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility and corrective exercises

Front Squat

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

Metcon (AMRAP – Reps)

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 115/75

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 155/105

20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

03/17/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

3 Position Clean + Jerk

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

Metcon (AMRAP – Reps)

5 rounds of:

:30 ME Thrusters 95/65

:30 Rest

:30 ME Double-Unders

:30 Rest

*Rest 1:00, then…*

5:00 ME Strict Pullups

15.3


Main – CrossFit

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Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

03/11/15 WOD


Announcements

Reminder: We will be CLOSED from 3/12/15 to 03/15/15 for StrongFirst Certification!!!

Main – CrossFit

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Connectivity (No Measure)

800m

4×0:20 Box Handstand Hamstring Stretch

3x Maximum Effort L- Sit

3×12 Handstand Straight Arm Hip Taps

Back Squat

Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

Metcon (Time)

3 rounds of:

6 Power Snatches 115/75

12 T2B

18 Wall Balls 20/14

Rest 1:00 between rounds

03/10/15 WOD


Announcements

Reminder: We will be CLOSED from 3/12/15 to 03/15/15 for StrongFirst Certification!!!

Main – CrossFit

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Connectivity (No Measure)

Seated Hamstring Stretch

4x:30

2×0:45 Hollow Hold on back

2×0:45 Hollow Hold on Hands

Pull-Up Levers, 3×5 as High as possible with Perfect Form

Power Clean / Push Jerk

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

Metcon (Time)

5 rounds of:

30 Double Unders

10 OHS 95/65

5 Muscle-Ups (5 strict pullup)

200m

03/09/15 WOD

Announcements

Reminder: We will be CLOSED from 3/12/15 to 03/15/15 for StrongFirst Certification!!!

Main – CrossFit

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Connectivity (No Measure)

800m T/T

Power Snatch

EMOM for 5:00-

5 T&G Power Snatches @ 75% of 5rm

Metcon (Time)

4 rounds for total working time of:

15 Bar-Facing Burpees

10 Thrusters 105/70

Rest 1:00

03/07/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Flexibility

Inch-Worm 100′ for Form, Pausing to stretch hamstrings in Pike, Pausing in Hollow Hold Position

Static Shaping

3x 0:30 on/0:30 off Arch Hold Stomach

3x 0:30 on/0:30 off Hollow Hold on Back

3 Position Clean

Alternating EMOM for 10:00-

1 Three Position Clean (floor, hang, power position)*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees

Metcon (Time)

2 rds

1mile

250 dubs