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WOD Archive for September 2016

September 30, 2016

"Lumberjack 22"

22 DL 275/185

22 KBS 70/53

22 OHS 115/85

22 burpees

22 pull ups

22 box jumps

22 DB squat cleans 45lbs

*400m run after each exercise

September 29, 2016

"White"

5 rounds for time

3 rope climbs

10 T2B

21 lunge steps w/45lbs

400m run

September 28, 2016

Open Wednesday!!!

Open wod 12.1

7:00 AMRAP of

Burpees

 

Then 

 

Open wod 15.5

27-21-15-9

Cal row

Thrusters 95/65

September 27, 2016

"Badger"

3 rounds for time

30 squat cleans 95/65

30 pull ups

800m run

September 26, 2016

CrossFit and CrossFit Lite WODS will be the same this week.

"Morrison"

50-40-30-20-10

Wall balls 20/14

Box jumps 24/20

KBS 53/35

September 23, 2016

Warm-up
Smash / Roll calves
Floss ankles
Then
4 Steady Rounds:
Row 250m
10 Inchworms to Push Ups
30 Double Unders

2. Strength
Find your 1RM Bench Press

3. Met-Con 
AMRAP 7 Minutes:
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups

CrossFit Lite

50 Thrusters

50 Slam Ball

50 Side Lunges each way

30 of each

10 of each

 

Finish with 2 rounds of planks

1:15 on/:15 rest

Hands

Right elbow

Left elbow

Both elbows

September 22, 2016

1. Warm-up
800m run then

Floss Shoulders, Smash Triceps and Lats

2. OLY
Find 1RM Low Hang Clean + Jerk
If the Jerk is the limiting factor, continue without it

3. Conditioning 
5k Run

CrossFit Lite

1 mile run

2k row

1 mile run

 

September 21, 2016

1. Warm-up
4  Steady Rounds:
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders

2. Strength
Find 1RM Strict Press

3. Met-Con
3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65lbs

CrossFit Lite

100 Double Unders

90 Wall Ball

80 Sit-ups 

70 Mountain Climbers 

:60 Plank

50 Lunges each leg

40 DB Snatches

30 Hanging Knee Raises 

20 Push-ups

10 Pull-ups 

September 20, 2016

Warm-up
3 Steady Rounds:
10 Snatch Grip Deadlifts
15 Sit Ups
200m run

2. Strength
Find 1RM Low Hang Pause Snatch

3. Met-Con
AMRAP 10 Minutes:
9 Deadlifts 275/185lbs
12 Bar Facing Burpees
Run 200m

CrossFit Lite

10 down to 1 Deadlifts

1 up to 10 Bar Facing Burpees

Run 200m in between each set

September 19, 2016

1. Warm-up
400m run
Then
2:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press

2. Strength
Find 1RM Back Squat

3. Met-Con
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

CrossFit Lite

1500 row

20 hang squat cleans

20 push presses

1250m row

15 hang squat cleans

15 push presses

1000m row

10 hang squat cleans

10 push presses

750 row

5 hang squat cleans

5 push presses

 

Finish with 2 rounds of planks

1:15 on/:15 rest

Hands

Right elbow

Left elbow

Both elbows

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