CrossFit WOD, October 22, 2019

By | WODs
Log

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (1 AHAP)
In 15 minutes, build to your heaviest Strict Press. Work up thru 5-6 building sets. Take rest between sets and record your heaviest 1. Do not put yourself in a compromised position to complete the rep.

Metcon
Log
2 Rounds for time: 14 Min Cap

30 Pull-ups
30 Push-ups
100 Double Unders

Rx = Pull-ups
Rx+ = Chest to Bar

* STIMULUS * Pace and manage reps in Round 1 so that reps do not fall apart in Round 2. Break up your pull-ups and push-ups from the beginning to avoid having to drop to 2/singles.

Mods – 1.) Banded/Jumping Pull-ups 2.) Knee down/Elevated push-up 3.) 150 Singles

Extra Work
Metcon
Barbell Row
3 sets of 10-12

Plank Holds
3 x 1:00

Same weight across for all 3 sets.
Plank is on forearms.

CrossFit WOD, October 24, 2019

By | WODs
Frog

Warm-up
Warm-up
Coach’s Choice

Metcon
Frog
For time: 40 Min Cap
w/ a partner!

70/65/60 Cal Bike
80 Burpees
100 Alternating DB Snatch
80 Burpies
70/65/60 Cal Bike

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Split reps evenly with partner! Work together to complete burpees and snatches to the best of each others strengths. Sets of 10 on DB.

Mods – 1.) No push-up/Step-in/out burpees 2.) DB weight

Extra Work
Metcon
3 sets:

GHD sit ups x 10
Back Extensions x15

Use a band/assistance as needed.

CrossFit WOD, October 23, 2019

By | WODs
Smog

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (1 AHAP)
In 20 minutes, build to your heaviest 1RM Front Squat. Use 6-8 working sets to build up to your heaviest Front Squat. Take rest between sets and record your heaviest. Use a spotter as needed.

Metcon
Smog
3 Rounds for time: 16 Min Cap

500/450m Row
15 American KBS 53/35#
15 DB Thrusters 35/20#

* STIMULUS * 4-5 minute rounds. Steady row output, unbroken KBS and no less than 5 DB Thrusters at a time.

Mods – 1.) KB weight/Russian KBS 2.) DB weight/Squat only or Press only

Extra Work
Metcon
3 sets:

Barbell Lunges x 8-10 reps
Jump Squats x 6-8 reps AHAP

Add weight to your comfort level for the lunges. If not comfortable with a barbell for the jump squats, use a KB or pair of DB.

CrossFit WOD, October 21, 2019

By | WODs
Dog

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Clean (1 AHAP)
In 20 minutes, build to your heaviest 1RM Squat Clean. Perform 6-8 lifts to build up to your 1RM. Take rest between attempts and record your heaviest 1. Maintain your form, timing and confidence! Modify to a Power Clean if needed.

Metcon
Dog
10 Min AMRAP:

200m Run
10 V-ups
10 Box Jump Overs 24/20"

* STIMULUS * Maintain a pace to consistently move during the 10 minutes. Looking to achieve 4+ rounds.

Mods – 1.) 200m Ski, 250m Row, 600m Bike 2.) Single Leg V-up/Tuck-ups/Sit-ups 3.) Box height/step-up/over

Extra Work
Metcon
10:00 Air Bike Cool-down

CrossFit WOD, October 25, 2019

By | WODs
Cog

Warm-up
Warm-up
Coach’s Choice

Metcon
Cog
6 Rounds for Total Reps:

:40 seconds on/:20 off at each station

1. Max Sit-ups
2. Max Shuttle Runs
3. Max KB Front Rack Walk 53/35#
4. Max Farmer’s Carry 53/35#

* STIMULUS * Consistent output each round at each station. :20 is used to transition to the next station. Keep track of reps each round of all 4 movements for total reps of that round. KB Walk is 2 KB’s, weight should allow unbroken walk each round.

Mods – 1.) Air Bike/Ski 2.) KB weight or swap for DB

Extra Work

<div class="soswodify_component_comment" Rest, recover, ROMWOD, wash your Open shirt and get ready to cheer on everyone for 20.2!

CrossFit WOD, October 14, 2019

By | WODs
191014

Warm-up
Warm-up
Coach’s Choice

Metcon
191014
In 5 Minutes complete:

1K/850m Row
Max Sumo Dead High-pull in remaining time.

: 3 Min Rest :

In 5 Minutes complete:

1K/850m Row
Max Bar Muscle-ups in remaining time.

: 3 Min Rest:

In 5 Minutes complete:

1K/850m Row
Max Power Snatch in remaining time.

Rx = 75/55# + Jumping BMU
Rx+ = 95/65# + BMU

* STIMULUS * Aim for a 4 min Row and about 1 Min to accumulate reps. Score is reps each round. Weight on the bar should allow for cycling of larger sets.

Extra Work