CrossFit WOD, December 11, 2017

By | WODs
French Cruller

Warm-up
Warm-up
Coach’s Choice

Metcon
French Cruller
For time: 40 Min Cap
w/ a partner

2k Row (500m split)
50 Push-ups
50 Sit-ups
1500m Row (250m split)
40 Push-ups
40 Sit-ups
1k Row (500m split)
30 Push-ups
30 Sit-ups
500m Row (250 split)
20 Push-ups
20 Sit-ups

: While partner A is rowing, partner B is holding a 40/25# plate :

Scaling – HR push-ups, elevated push-ups

CrossFit WOD, December 8, 2017

By | WODs
Pork Belly Ramen

Warm-up
Warm-up
Coach’s Choice

Metcon
Pork Belly Ramen
25 Min AMRAP:

500m Row
5 Shuttle Runs
25 Sit-ups

Scaling – 10/8 Cal Bike instead of run

Extra Work

<div class="soswodify_component_comment" REST! In-house Holiday Comp and Festivities are TOMORROW!

CrossFit WOD, December 7, 2017

By | WODs
Pad Thai

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Dumbbell Bench Press (3 x 8)
Same pair of DB for all 3 sets
Dumbbell Pullovers (3 x 8)
Same dumbell for all 3 sets. Maintain form and control

Metcon
Pad Thai
12 Min EMOM:

Min 1 – Cal Bike 8/6 Rx/ 10/8 Rx+
Min 2 – Push-ups 5 Rx/ 10 Rx+

* Every 4 Minutes, increase by 2 cals on bike and 5 reps on push-ups *

Round 1 = 8/6 or 10/8 Bike, 5/10 push-ups (Mins 1-4)
Round 2 = 10/8 or 12/10 Bike, 10/15 push-ups (Mins 5-8)
Round 3 = 12/10 or 14/12 Bike, 15/20 push-ups (Mins 9-12)

Scaling – Cal start or Push-up start #

Extra Work

CrossFit WOD, December 4, 2017

By | WODs
Fish Sauce

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Snatch (3 Touch and Go @ 60-70% EMOM x 8)
3 Touch and Go Power Snatches every minute on the minute for 8 mins. Same weight for each minute, around 60-70% of your 1RM Power Clean. DO NOT DROP THE BAR! The purpose is to cycle the barbell.

Metcon
Fish Sauce
10 Min AMRAP:

3 Power Snatches 75/55# Rx/ 95/65# Rx+
3 Toes to Bar
6 Power Snatches
6 Toes to Bar
9 Power Snatches
9 Toes to Bar
etc…..

Scaling – Snatch weight, Hanging Knee-ups

Extra Work

CrossFit WOD, December 6, 2017

By | WODs
Gochujang

Warm-up
Warm-up
Coach’s Choice

Weightlifting

EMOM
Power Clean (3 Touch and Go @ WOD weight )
Be sure to pick a weight you can perform all 5 sets unbroken. This will be your WOD weight.
Banded Chest to Bar Pull-ups (Max Effort Reps x 5)
Use a band/band combination that will let you achieve 10-12 reps

Metcon
Gochujang
For time: 12 Min Cap

75 Double-unders
10 Bar Muscle-ups
15 Power Cleans 115/75# Rx/ 155/105 Rx+
10 Bar Muscle-ups
75 Double-unders

Scaling – 150 Singles, Jumping BMU/Banded, Clean weight

Extra Work

CrossFit WOD, December 5, 2017

By | WODs
Edamame Dumplings

Warm-up
Warm-up
Coach’s Choice

Weightlifting

E2MOM
Push Jerk (E2MOM x 5, 3 Reps Increasing )
Every 2 minutes for 10 minutes, perform 3 Push Jerks off the rack. Increase the weight each set, do not drop between reps and record your heavy 1×3.

Metcon
Edamame Dumplings
4 Rounds for time: 17 Min Cap

30/25 Cal Row
15 Deadlifts 115/75# Rx/ 135/95# Rx+
10 Shoulder to Overhead 115/75# Rx/ 135/95# Rx+

Scaling – Barbell weight, aka one bar please.

Extra Work