CrossFit WOD, October 18, 2017

By | WODs
Spice Up Your Life

Warm-up
Warm-up
Coach’s Choice

Metcon
Spice Up Your Life (AMRAP – Rounds and Reps)
22 Min AMRAP:

500m Row
10 Push Jerks 115/75# Rx/ 135/95# Rx+
15 Box Jumps 24/20"

Scaling – PJerk weight, Box height/step-ups

Extra Work

CrossFit WOD, October 17, 2017

By | WODs
2 Become 1

Warm-up
Warm-up
Coach’s Choice

Weightlifting
KB Romanian Deadlifts (3 x 10)
Same KB for all 3 sets.
Death March (3 x 10m)
Same 2 KB’s for all 3 sets.

Metcon
2 Become 1 (Time)
5 Rounds for time:

10 Deadlifts 165/115# Rx/ 205/135# Rx+
12 Toes to Bar
14 Hand Release Push-ups

Scaling – Deadlift weight, Hanging Knee-ups/Candlesticks, Elevated Push-ups

Extra Work

CrossFit WOD, October 16, 2017

By | WODs
Wannabe

Warm-up
Warm-up
Coach’s Choice

Metcon
Wannabe (7 Rounds for reps)
28 Min EMOM:

Min 1 – Air Bike 8/6 Rx/ 10/8 Rx+
Min 2 – 8 Dumbbell Thrusters 40/20# Rx/ 50/35# Rx+
Min 3 – 100m Run
Min 4 – 30 Double Unders

Scaling – Cal bike, DB weight, 150m Row, 60 Singles

Extra Work

CrossFit WOD, October 13, 2017

By | WODs
Learning To Fly

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (5 x 5)
In 15 minutes, perform 5 sets of 5 Strict Press at the same weight for all 5 sets. Build up to your working set, then perform 4 more at that weight. Record your 5×5.

Metcon
Learning To Fly (Time)
For time: 11 Min Cap

10,9,8,7,6,5,4,3,2,1
Handstand Push-ups
1,2,3,4,5,6,7,8,9,10
Box Jumps 24/20"

Scaling – Pike HSPU/Elevated Pike/Banded/No more than 1 abmat HSPU, Box height

Extra Work

CrossFit WOD, October 14, 2017

By | WODs
Breakdown

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Sumo Deadlift (3,3,3,3)
In 15 minutes, perform 4 sets of 3 Sumo Deads and reset after each lift. Increase the weight each set, take rest and record your heaviest 3.

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

15 Min Cap. Swings are American.
Scaling – 500m Row, KB weight, Rack/Banded/Jumping Pull-ups

CrossFit WOD, October 10, 2017

By | WODs
Free Fallin’

Warm-up
Warm-up
Coach’s Choice

Gymnastics
False Grip Chest to Ring Pull-up (3 x 6-8)
3 sets of 6-8 reps, scale to chin over if you can’t reach your chest.
Muscle-up Transitions (3 x 5)
Scale up to feet on a box or down to the angle of your body.
One Armed Dumbbell Rows (3 x 10 each arm)
Same weight for all 3 sets.

Metcon
Free Fallin (AMRAP – Rounds and Reps)
10 Min AMRAP:

300m Row
5 Ring Muscle-ups

* Scale is either jumping Ring-MU or MU Transitions *

Extra Work