CrossFit WOD, August 21, 2017

By | WODs
Southbound

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (1 RM)
In 20 minutes, work up to your one rep max Back Squat. Increase the weight each set, take rest between attempts and record your heavy single.

Metcon
2k Row (Time)
Max Effort 2k Row

MAX EFFORT 2K ROW

Extra Work

CrossFit WOD, August 19, 2017

By | WODs
The Wonder Years

Warm-up
Warm-up
Coach’s Choice

Metcon
The Wonder Years (Time)
For time: 35 Min Cap
: w/ a partner :

2500m Row (switch every 250m)
: 2 Min Rest :
800m Farmers Carry 70/53#
: 2 Min Rest :
2500m Row (switch every 250m)

Scaling – Carry weight

Extra Work

CrossFit WOD, August 18, 2017

By | WODs
My Mom Still Cleans My Room

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Snatch (1,1,1,1,1)
In 15 minutes, perform 5 sets of 1 Snatch from the Hang. Increase the weight each set, take rest between attempts and record your heavy 1.

Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Scaling – 60 Singles, Snatch weight

Extra Work

CrossFit WOD, August 17, 2017

By | WODs
Chick Magnet

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Hollow Body Lat Pull Downs (2 x 12)
In 10 minutes, perform 2 sets of 12 Hollow Body Lat Pull-downs with the same band for both sets.
One Armed Dumbbell Rows (2 x 12 each arm)
In between Pull-downs, 2 sets of 12 DB Rows at the same weight for both sets.

Metcon

EMOM
Chick Magnet (AMRAP – Rounds)
24 Min EMOM:

Min 1 – 8 Toes to Bar
Min 2 – 12/10 Rx+ Cal Bike 10/8 Cal Rx
Min 3 – 24 Double Unders

Scaling – Hanging Knee ups/Candlesticks, Cal on Bike, 48 Singles

Extra Work

CrossFit WOD, August 15, 2017

By | WODs
Middlename

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Split Jerks From The Rack (1,1,1,1,1)
In 15 minutes, perform 5 sets of 1 Split Jerk building up to your heaviest single. Increase the weight each set, take rest between attempts and record your heaviest single.

Metcon

Extra Work
CrossFit Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP:
5 Shoulder to Overhead 115/75# Rx+/ 95/65# Rx
10 Deadlifts 115/75# Rx+/ 95/65# Rx
15 Box Jumps 24/20"

Scaling – Shoulder to OH weight, Dead weight, Box height/Step-ups

CrossFit WOD, August 14, 2017

By | WODs
Covfefe

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (5 x 1 )
90% of your 1RM. NOT 1RM Day!
Take 15 minutes to perform 5 sets of 1 BackSquat at the same weight for all 5 sets. Should be roughly 90% of your 1RM. Take rest between sets and record your 5×1.

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

1 Thruster 95/65# Rx+/ 75/55# Rx
1 Burpee over the Bar
2 Thrusters
2 Burpees over the Bar
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
etc…..

Scaling – Thruster weight/DB Thrusters, No push-up burpee/Burpee to a box or not over a bar.

Extra Work