CrossFit WOD, August 9, 2018

By | WODs
CrossFit Games Open 12.1

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Bench Press (5 AHAP then E2Mx3 5 @ 85%)
In 15-20 minutes, build to your heaviest 5 Bench Press. Increase the weight each set, have a spotter and record your heaviest 5. After established, drop to 85% and perform 5 every 2 minutes for 6 minutes. Record % in comments.

E2MOM
Metcon
E2Mx3, 5 Bench Press @ 85%

Metcon
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6" target

CrossFit WOD, August 28, 2018

By | WODs
Equilibrium

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Clean (2, 2, 2, 2, 2)
In 15-20 minutes, perform 2 Power Cleans AHAP. Work up thru 5 building sets. Take rest between each set, increase the weight and record your heaviest 2. Reset between each rep, does not have to be touch and go.

Metcon
Equilibrium
For time: 12 Min Cap

5 Power Cleans 185/125# Rx/ 205/140# Rx+
25 Toes to Bar
5 Power Cleans
20 Toes to Bar
5 Power Cleans
15 Toes to Bar
5 Power Cleans

Scaling – Clean weight (155/105,135/95,115/75 etc) Kipping knee-ups/V-ups

Extra Work
Metcon
3 sets – NFT

Banded Face Pulls x 20 reps
Banded Pull Aparts x 20 reps
Tricep Push Downs x 20 reps

GHD Situps (3 x 20)

CrossFit WOD, September 15, 2018

By | WODs
Fall

Warm-up
Warm-up
Coach’s Choice

Weightlifting
2 Snatch Deadlifts + Hang Power Snatch (Complex AHAP)
In 15 minutes, build to your heaviest 2 Snatch Dead + Hang Power Complex. Return to the Hang postition after your second Dead. Increase the weight each set, take rest and record your heaviest complex.

Metcon
Fall
10 Min AMRAP:

5 Hang Power Snatch 115/75# Rx/ 135/95# Rx+
10 Toes to Bar
100m Run

Scaling – 1.) Snatch weight 2.) Kipping knee up/V-up 3.) 150m Row/300m Bike

Extra Work
Metcon
4 Rounds:

6-8 Strict Pull-ups
100ft’ Front Rack KB Carry 53/35#

CrossFit WOD, August 10, 2018

By | WODs
Against The Wall

Warm-up
Warm-up
Coach’s Choice

Metcon

EMOM
Against The Wall
24 Min EMOM:

Min 1 – 5 Strict Pull-ups
Min 2 – 15/12 Cal Bike Rx+/ 12/10 Cal Rx
Min 3 – 7 Dumbbell Front Squats 50/35# Rx+/ 35/20# Rx
Min 4 – 15/12 Cal Row Rx+/ 12/10 Cal Rx

*2 Dumbbells for Squats*
Scaling – Cal Bike/Row, Squat weight/Air Squats

Extra Work
Bulgarian Split Squat (3 x 10 (5 each leg))
Holding a pair of Dumbbells. Same weight all 3 sets.
Dumbbell RDL (3 x 12)
Same pair of DB for all 3 sets.

CrossFit WOD, August 29, 2018

By | WODs
Trillium

Warm-up
Warm-up
Coach’s Choice

Metcon
Trillium
For time: 35 min cap
w/ a partner!

100/90/80 Cal Bike
60 DBall Over "Yoke" 70/50# Rx/ 100/70# Rx+
200m Farmers Carry 53/35# Rx/ 70/53# Rx+
60 Medball Cleans 20/14#
100/90/80 Cal Bike

Scaling – Dball weight, KB Carry weight, Medball weight

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a pair of KB’s or DB’s
Reverse Hypers (3 x 20)

CrossFit WOD, September 17, 2018

By | WODs
Arabica

Warm-up
Warm-up
Coach’s Choice

Metcon
Arabica
28 Min EMOM:

Min 1 – 8 OHS 95/65# Rx/ 115/75# Rx+
Min 2 – Plank :30 Rx/ :40 Rx+
Min 3 – Cal Bike 11/9 Rx/ 13/11 Rx+
Min 4 – REST

Scaling 1.) OHS weight/Front Squat 2.) Modify plank 3.) 10/8 Cal

Extra Work
Metcon
2 Rounds for time:

2k Row

: 2 Min Rest :

2k Row