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WOD Archive for July 2016

August 1, 2016

Warm-up
3:00 Banded glute activation
Then
Steady 6 Minute AMRAP
100m run
5 Strict Pull Ups

 

Strength 

Find a 1RM OHS

 

Metcon

2011 Games “Rope-Clean”

For Time:

5 Rope Climbs

5 Clean and Jerk 145/115lbs

4 Rope Climbs

4 Clean and Jerk 165/125lbs

3 Rope Climbs

3 Clean and Jerk 185/135lbs

2 Rope Climbs

2 Clean and Jerk 205/145lbs

1 Rope Climb

1 Clean and Jerk 225/155lbs

June 29, 2016

Warm-up
2:00 Banded Glute Activation
Then
20 Good Mornings
40 Calorie Row

2. Strength
Find your 3RM Deadlift

3. Met-Con
For Time:
27-21-15-9
Row for Calories
Deadlift 225/155lbs

 

CrossFit Lite

27-21-15-9
Row for Calories

Deadlift 225/155lbs

Lunge Jump

Shoulder to OH

June 28, 2016

Warm-up
3 Steady Rounds:
20 Light Push Press 75/45
15 Box Jumps
10 Push Ups
Then
Shoulder Mobility

2. Strength
Find Your 1RM Push Jerk

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on AAB or Rower
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

CrossFit Lite

5 rounds of 

Plank on hands 1:00

25 Mountain Climbers

Plank on Elbows 1:00

25 Jumping Jacks

Plank on right elbow 1:00

25 biceps curls

Plank on left elbow 1:00

25 tricep extensions

Wall Sit 1:00

25 Air Squats

June 27, 2016

Warm-up
AAB 5K, 2k row or run 1 mile

2. Strength
Find your 2RM Back Squat

3. Met-Con
For Time:
21-15-9
Thrusters 135/95lbs
Chest to Bar Pull Ups

CrossFit Lite

10 down to 1 Thrusters with 100m run after each set

Then

10 down to 1 Burpees with 100m run after each set

Then

21-15-9

Hanging Knee Raises

Sit-ups

Russian twist

Supermans 

June 26, 2016

Warm-up
15 Empty Bar OHS
Then
15 Strict Pull Ups
Then
15 Good Mornings

2. Strength
Find your 1RM Max Power Snatch

3. Met-Con
5 Rounds for Time:
5 Squat Snatch 185/125lbs
Run 400m

CrossFit Lite

3 rounds of

25 calorie row

10 Power Snatches

Then

3 rounds of

20 calorie row

10 OHS 

Then 3 rounds of 

15 calorie row

50 sit-ups 

June 25, 2016

Warm-up
5 Slow Rounds:
15 Band Pull Aparts
Row 200m

2. Strength
Find your 1RM Clean and Jerk

3. Met-Con
For Time:
“Grace”
30 Clean and Jerks 135/95
 

CrossFit Lite

800m run

10 C&J

400m run

10 C&J

200m run

10 C&J

Then 

3 rounds of

21 KBS 

12 Pull-ups 

100 Double Unders

June 22, 2016

Warm up

Upper Thoracic Mobility

(T-spine smash)

Then

2 Rounds:

100ft Walking Lunge Steps

Run 400m

10 Light Kettlebell Thrusters

 

Strength 

4x4 T&G push jerk

Start at 80%

 

Metcon

5 Rounds For Time:

12 Front squats 185/125lbs

12 Chest to Bar Pull Ups

 

Lite Class

5 rounds

20 DB snatches 

25 slam balls

20 single arm DB thrusters

 

Core finisher

June 21, 2016

Warm up

2:00 Banded Glute Activation

Then

3 Rounds:

15 Calorie Row

10 Goblet Squats

10 Supermans

 

Strength

5:00 EMOM

5 T&G deadlifts @75%

 

Metcon

3 Rounds For Time:

600m run

25 Kettlebell Swings 70/53lbs

20 Walking Lunge Steps w/ KB in Front Goblet Hold

 

Lite Class

3 rounds

30 squat cleans

10 pull ups

10 push ups

10 sit ups

800m run

June 20, 2016

Warm up

4 Steady Rounds:

10 Light Snatch Grip Push Press

10 Good Mornings

20 Sit Ups

 

Strength 

6x3 T&G power snatch

Star at 80% and work up

 

Metcon

30-20-10

Shoulder to Overhead 135/95lbs

T2B

KBHP

 

Lite Class

20:00 AMRAP

25 weighted step ups

25 slam balls

25 push ups

Then

30-20-10

Russian twists

Lunge jumps

Cal row

June 19, 2016

Warm up

30 Band Pull Aparts

Then

30 Jump Squats

30 Calorie on AAB

5 Rope Climbs 

 

Strength 

6x3 clean and jerk

Start at 75% and work up

 

Metcon

5 Rounds For Time:

10 Strict Pull-ups 

15 Deadlifts 245/165lbs

60 Double Unders

 

Lite Class

10-1 

Push press

KBHP

Then

1-10

Back squats

Burpees

 

1 mile finisher

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