CrossFit WOD, June 26, 2017

By | WODs
Sleepy Tea

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch (2 AHAP)
In 20 minutes, build up to your heaviest 2 Snatches. They do not have to be touch and go. Increase the weight each set, take rest between attempts and record your heavy 2.

Metcon
Sleepy Tea (Time)
For time: 15 Min Cap

10-8-6-4-2
Snatch 115/75# Rx+/ 75/55# Rx
25-20-15-10-5
Over the bar Burpees

Snatches are full.
Scaling – Snatch weight/Power snatch, No push-up burpees

Extra Work

CrossFit WOD, June 28, 2017

By | WODs
Checkpoint

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Weighted Pull-ups (5 AHAP)
Work up to your heaviest 5 Weighted Pull-ups. Scale up in weight, down to rack.
Barbell Row (2 x 10)
Same weight for both sets of 10.
Weighted Ring Dips (5 AHAP)
Build up to your heaviest 5 weighed dips. Scale up in weight, down to assisted dip.

Metcon
Checkpoint (2 Rounds for reps)
4 Min AMRAP: x2

50 Double Unders
5 Bar Muscle-ups Rx+/ 10 Chest to Bar Rx
: 4 min Rest :

Scaling – 100 singles/25 DU attempts, Band/Jumping BMU, Pull-ups, Rack/Jumping/Band C2B or Pull-ups.

Extra Work

CrossFit WOD, June 27, 2017

By | WODs
Waterslide

Warm-up
Warm-up
Coach’s Choice

WOD movement review

Metcon
Waterslide (AMRAP – Rounds and Reps)
25 Min AMRAP:

800m Run
20 Box Jumps 24/20"
20 Wall Balls 20/14#

Scaling – 1k Row, Box height/step-ups, WB weight

Extra Work

CrossFit WOD, June 13, 2017

By | WODs
Ditto

Warm-up
Warm-up
Coach’s Choice

Metcon
Ditto (Time)
For time: 25 Min Cap
w/ a partner

800m Farmers Carry 53/35#
80 Push Press 95/65#
80 Front Squats 96/65#
800m Run w/ 20/14# Medball

Scaling – carry weight, Press/Squat weight, Weighted run/no weight

Extra Work

CrossFit WOD, June 12, 2017

By | WODs
Wicked Garden

Warm-up
Warm-up
Coach’s Choice

Metcon

EMOM
Wicked Garden (AMRAP – Rounds)
24 Min EMOM:

Min 1 – 12/10 Cal Row
Min 2 – 20 Sit-ups
Min 3 – 12/10 Cal Bike
Min 4 – 12 Russian KB Swing 53/35#

: 2 min Rest:
then 6 Min EMOM:

Min 1 – Low Bear Crawl
Min 2 – AMRAP V-ups
Min 3 – Crab Walk

Scaling – KB weight, Sit-ups

CrossFit WOD, June 14, 2017

By | WODs
Stifled

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Clean (2 AHAP)
In 20 minutes, work up to your heaviest 2 Power Cleans. Increase the weight each set, take rest between attempts, you may drop the bar between reps. Record your heavy 2.

Metcon
Stifled (4 Rounds for reps)
In 4 minutes, complete as many reps as possible:
15 Toes to Bar
50 Double Unders
20 Power Cleans 115/75# Rx+/ 95/65# Rx

If completed before 4 minutes, add another 4 minutes and proceed to:
15 Toes to Bar
50 Double Unders
15 Power Cleans 135/65# Rx+/ 115/75# Rx

If completed before 8 minutes, add another 4 minutes and proceed to:
15 Toes to Bar
50 Double Unders
10 Power Cleans 185/115# Rx+/ 135/95# Rx

If completed before 12 minutes, add another 4 and proceed to:
15 Toes to Bar
50 Double Unders
5 Power Cleans 205/135# Rx+/ 155/115# Rx

Stop at 16 Minutes.

Scaling – Hanging Knee-ups/V-ups, 100 Singles, Clean weight