CrossFit WOD, December 6, 2018

By | WODs
Midnight Rider

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2M x 5, 2 Reps Increasing )
Every 2 minutes for 10 minutes, perform 2 Deadlifts. Increase the weight each round, aim to hit your workout weight on Rd 1 or 2. Record your heaviest 2 Deadlifts. No resetting between reps.

Metcon
Midnight Rider
5 Min AMRAP:

10 Deadlifts 185/125# Rx/ 225/155# Rx+
15 Box Jumps 24/20"

: 5 Min Rest :

5 Min AMRAP:

100m Run
10 Pull-ups Rx/ Chest to Bar Rx+

* 10 Shuttle Runs if weather is an issue *

Scaling – 1.) Deadlift weight 2.) Box height/Step-ups 3.) 150m Row/300m Bike 4.) Jumping/Rack/Banded Pull-up,C2B

Extra Work

CrossFit WOD, December 7, 2018

By | WODs
Saigon Shaker

Warm-up
Warm-up
Coach’s Choice

Metcon
Saigon Shaker
30 Min EMOM:

Min 1 – 10/8 Cal Bike
Min 2 – 10 Air Squats
Min 3 – 15 Sit-ups
Min 4 – Max Cal Row
Min 5 – REST

* Score is accumulated calories on Rower each round *

Scaling – Sit-up reps/Assistance

Extra Work

<div class="soswodify_component_comment" Rest, relax and get ready for tomorrow's competition and activities!

CrossFit WOD, November 26, 2018

By | WODs
Radical Eyes

Warm-up
Warm-up
Coach’s Choice

Metcon
Radical Eyes
25 Min EMOM:

Min 1 – 12 Front Rack Lunge 75/55# Rx/ 95/65# Rx+
Min 2 – 15 Sit-ups Rx/ V-ups Rx+
Min 3 – 12 Pull-ups Rx/ Chest to Bar Rx+
Min 4 – As Many Calories as Possible, Air Bike
Min 5 – REST

* Score is Bike Cals *

Scaling – 1.) Lunge weight 2.) Banded/Jumping C2B/Pull-up 3.) More rest

Extra Work

CrossFit WOD, November 27, 2018

By | WODs
Hail to the Chief

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (1 AHAP)
In 15 minutes, build to your heaviest 1RM Strict Press. Take rest between attempts, increase the weight each set and record your heaviest single.

Metcon
Hail to the Chief
8 Min AMRAP:

2 Push Press 95/65# Rx/ 115/75# Rx+
4 Burpees over Bar
4 Push Press " "
6 Burpees over Bar
6 Push Press " "
8 Burpees
8 Push Press
10 Burpees
10 Push Press
12 Burpees
etc… Increasing by 2 reps

Round 1 = 2 PP, 2 = 4 PP etc.
Scaling – Press weight, No push-up burpees, Step in/out Burpees, Step over bar

Extra Work

CrossFit WOD, November 28, 2018

By | WODs
Take Me Higher

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (1 AHAP)
In 20 minutes, build to your heaviest 1RM Front Squat. Increase the weight each set, take rest between attempts and record your heavy single.

Metcon
Cranberry Sauce
For time: 10 Min Cap

21-15-9
Goblet Squats 53/35# Rx/ 70/53# Rx+
American KB Swings 53/35# Rx/ 70/53# Rx+
Cal Row

Scaling – KB weight, Unweighted squats, Russian Swings

Extra Work

CrossFit WOD, November 29, 2018

By | WODs
Turkey Who?

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Turkish Get Up (8 Min EMOM, (4 Rounds))
Min 1 = Right Arm
Min 2 = Left Arm

If comfortable, try different weights each round.

Metcon
Turkey Who?
Every 3 Minutes x 7 Rounds complete:

5 DBall over Shoulder 70/50# Rx/ 100/70# Rx+
10 Shuttle Runs
20 Double Unders

Complete all 3 movements in the 3 minutes. Record finishing times.
Scaling – 1.) DBall weight 2.) :30 Bike 3.) 40 Singles/20 Attempts

Extra Work