Start your free trial

CrossFit WOD

01/22/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Romanian Deadlift

Rdl (%1rm clean) – 1×3@60%,

Romanian Deadlift

1×3@70%

Romanian Deadlift

1×3@80%

Romanian Deadlift

2×3@85%

Romanian Deadlift

1×3@75%

Metcon (AMRAP – Reps)

12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#

9 C2B Pull-ups

9 KB Swings 32/24kg

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#

15 C2B Pull-ups

15 KB Swings 32/24kg

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#

21 C2B Pull-ups

21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it, in the order it’s written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.

01/22/15 Kettlebell Class

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

Snatch 15:15 16/12kg

2 Burpees

20 sets

Metcon (Time)

Four rounds

24/16kg

Swings-25

Strict Pullups-10

Walking lunge 100ft (Bell in goblet position)

01/21/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Back Squat

Back Squat

Back Squat

Back Squat

Metcon (AMRAP – Reps)

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#

30 Wall Balls 20/14#

21 Clean & Jerks (anyhow) 105/75#

30 Wall Balls 20/14#

15 Clean & Jerks (anyhow) 120/85#

30 Wall Balls 20/14#

9 Clean & Jerks (anyhow) 135/95#

30 Wall Balls 20/14#

01/20/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Clean and Jerk

Metcon (AMRAP – Reps)

4:00 AMRAP of:

7 Power Snatches 95/65#

14 Box Jump Overs 24/20″

Rest 2:00

2:00 AMRAP:

7 Power Snatches 95/65#

14 Box Jump Overs 24/20″

01/19/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Reps)

15:00 AMRAP

30 Burpee Step-ups 20″ (alternate legs)

40 OHS 45/35

50 Double-Unders

01/17/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Snatch

Metcon (AMRAP – Reps)

Tabata Burpee

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

01/17/15 Olympic Lifting

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Olympic Lifting

View Public Whiteboard

Snatch Complex

Snatch Complex

Snatch Complex

Snatch Complex

Snatch Complex

Front Squat

Front Squat

Front Squat

Front Squat

Front Squat

01/17/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Time)

250 for time

Swings-24/16kg

* Strict form

Metcon (Weight)

EMOM 17 min

Goblet Squat-3 reps 24/16kg

Strict Pullup-3 reps

01/16/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Hang Clean

Metcon (AMRAP – Rounds)

AMRAP in 20:00:

20 Shoulder Taps (50′ HS Walk)

30 KBS 24/16kg

400m Run

01/15/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Metcon (AMRAP – Reps)

Conditioning

10:00 AMRAP of:

50 Double-Unders

40 TTB

30 Bar-Facing Burpees

20 Clean (full) & Jerks (anyhow) 205/135