CrossFit WOD, May 29, 2017

By | WODs
Leon

Warm-up
Warm-up
Coach’s Choice

Metcon
Leon (AMRAP – Rounds and Reps)
25 Minute AMRAP in Team of 2:
400m Run (run together)
5 Ground to Overhead 185#/115#
10 Box Jumps 30"/24"
15 Russian KB Swings 70#/53#

Each person performs the full amount of reps for each movement while their partner rests.

Scaling – Barbell weight, Box height/step-ups, KB weight

CrossFit WOD, May 22, 2017

By | WODs
Piece by Piece

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (3 x 5-7 @ 31×1)
In 15 minutes, perform 3 sets of 5-7 reps Front Squat with a tempo of 3 second descent, 1 sec pause in bottom, and 1 sec pause at the top. Increase the weight each set even if your reps decrease. Aim for 7 reps for all 3 sets and take rest between attempts.

Metcon
Piece by Piece (AMRAP – Rounds and Reps)
12 Min AMRAP:

12 Back Squats 95/65#
14 Burpees
16 Box Jumps 24/20"

Scaling – Squat weight, No push-up burpee, Box height/step-up

Extra Work
Reverse Hypers (3 x 10-12)
Glute-Ham Raises (3 x 8-10)

CrossFit WOD, May 23, 2017

By | WODs
Reborn

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Close Grip Bench Press (3 x 5-7 @ 31×1)
Take 15 minutes to perform 3 sets of 5-7 Close Grip Bench at a tempo of 3 second descent to chest, 1 second pause then 1 second pause at lockout. Increase the weight each set even if the reps decrease. Aim for 7 reps each round and take 2 mins rest between sets.

Metcon
Reborn (Time)
For time: 10 Min Cap

21-15-9
Dumbbell Snatch 50/35#
Ring Dips

Scaling – DB weight, Feet on floor dip, Bands if absolutely needed

CrossFit WOD, May 27, 2017

By | WODs
Raining Blood

Warm-up

Metcon
Warm-up
Coach’s Choice
Raining Blood (Time)
For time: 30 Min Cap
w/ a partner

1200m Weighted Run 20/14#
: then :
8 Rounds Each
4 HSPU Rx+/ 8 Push-ups Rx
8 Chest to Bar Rx+/ 8 Pull-ups Rx
12 Air Squats

One partner completes a full round before moving on to the next partner.

Scaling – Pike HSPU/HR Push-up, Rack/Band/Jump C2B/Pull-up

CrossFit WOD, May 26, 2017

By | WODs
Postmortem

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (5 AHAP @ 0030)
In 20 minutes work up to a heavy 5 rep Deadlift with a tempo of 3 second return to the floor. Increase your weight each attempt, take rest between sets, MAINTAIN TEMPO, and record your heavy 5.

Metcon
Postmortem (AMRAP – Rounds and Reps)
8 Min AMRAP:

15 Cal Row/Bike
10 Deadlifts 115/75# Rx+/ 95/65# Rx
5 Push Press 115/75# Rx+/ 95/65# Rx

One barbell per customer.
Scaling – Dead/Press weight.

CrossFit WOD, May 25, 2017

By | WODs
Aggressive Perfector

Warm-up
Warm-up
Coach’s Choice

WOD movement review

Metcon
Aggressive Perfector (Time)
10 Rounds for Time: 25 Min Cap

200m Run
15 Sit-ups
10 Step-out Lunges

-Once you finish-
: 5 Min Rest then:

Plank Tabata
Right, Hollow, Left, Plank