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WOD Archive for October 2016

November 1, 2016

1. Warm-up
Steady 6 Minute AMRAP:
100m run
10 Squat Jumps
10 Snatch Balance empty bar

2. OLY
Snatch – 7×2 @80-90%

3. MetCon
4 Rounds For Time:
Run 400m with 30-50/15-30lbs then

10 Strict Pull Ups
10 Strict Ring Dips
 

CrossFit Lite

Climb the Ladder and Back Down 

2-4-6-8-10-12-14-16-18-20

 

2 pull-ups 

2 push-ups 

2 squat jumps

2 sit-ups 

 

October 31, 2016

HAPPY HALLOWEEN!  Feel free to wear your costume to KOA today!

1. Warm-up
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
10 Burpees
20 Double Unders
 

2. OLY
Clean and Jerk (Full Squat Clean and Split Jerk)
10×1 @80-100+%
OR
10×1 @80-90%

3. MetCon

12:00 AMRAP 
4 Thrusters 185/135lbs
50 Double Unders
15 Wallballs 20/14lbs

CrossFit Lite

30:00 AMRAP

15 Thrusters 
50 Double Unders/100 Singles
20 Wallballs 

1:00 plank (change position every round)

 

800m cool down run

October 28, 2016

Warm up

Steady 7 Minute AMRAP:

10 Jumping Squats

5 Light Low Hang Snatch

10 Calorie Bike

 

10x1 snatch @80-97.5%

 

Metcon

Diane

21-15-9

Dead lifts 225/155

HSPU

Finish with 100 v-ups

 

CrossFit Lite

15:00 AMRAP

15 deadlifts

30 hanging knee raises

45 lunge jumps

Then

5 rounds

1:30 plank hold

40 squat jumps

 

October 27, 2016

Warm up

4 Steady Rounds:

Run 200m

15 Alternating Jumping Lunges

10 Russian Swings 70/53lbs

 

Split jerk 7x2@80-85%

 

Metcon

3 Rounds:

10 Bar Muscle Ups

30 Push Ups 2″ Deficit

45 Goblet Squats 53/35lbs

 

CrossFit Lite

Coach Bill's Fun Session!

October 26, 2016

Warm up

4 Steady Rounds:

10 Banded Good Mornings

25 Double Unders

10 Wallballs 20/14lbs

 

Back squat 5x3@87.5%

 

Metcon

Partner wod

For Time:

100 Push Jerks 135/95lbs

100 Sumo Deadlift High Pull 135/95lbs

100 Calorie Row

 

CrossFit Lite

4 rounds

10 burpees

10 thrusters

Then

4 rounds

10 goblet squats

10 KB snatches each arm

Then

2 rounds

75 sit ups

75 DU

25 cal row

October 25, 2016

Warm up

3 Steady Rounds:

Row 300m

10 light Snatch Balance

15 Alternating Jumping Lunges

 

Power Snatch 4×1

Then

Snatch Pull 4×1

Then

Snatch DL 4×1

 

Metcon

For Time:

Run 1 Mile

Straight into

9-7-5

Muscle Ups

Squat Snatch 135/95lbs

 

CrossFit Lite

5 rounds

400m run

25 weighted step ups

25 push press

25 front squats

25 lunge jumps

October 24, 2016

Warm up

400m run

Then

3 Steady Rounds:

1:00 Banded Glute Activation

12 Alternating Dumbbell Muscle Snatch

 

10x1 clean and jerk 80%-97.5%

 

Metcon

27-21-15-9

Ohs 115/85

Bar facing burpees

 

CrossFit Lite

100 sit ups

90 wall balls

800m run

70 KBS

60 back squats

50 Russian twists

40 burpees

30 goblets squats

20 cal row

10  pull ups

October 21, 2016

1. Warm-up
Steady 6 Minute AMRAP:
10 Jumping Squats
20 Sit Ups
30 Double Unders
 

2. OLY 

Snatch – 10×1 @80-95%

3. Met-Con 
3 Rounds:
9 Squat Snatch 135/95
15 Lateral Bar Burpees

CrossFit Lite

50-40-30-20-10

Double Unders

Sit-ups

Then

20-15-10-5

OHS

KB Deadlift

Then

1 mile run

October 20, 2016

1. Warm-up
3 Rounds:

10 Leg Swings
10 Dumbbell Muscle Snatch

2. Strength
Push Press – 4×3 @85-90% of your 1RM

3. OLY 
Power Clean 4×1
Then
Clean Pull 4×1
Then
Clean DL 4×1

4. Met-Con 
AMRAP 18 Minutes:
15 Lunge Jumps each leg
12 Kettlebell Swings 70/53
9 Ring Dips

CrossFit Lite

2000m row

Then

5 Rounds of

18 Burpees 

15 Lunge Jumps each leg
12 Kettlebell Swings 

9 Goblet Squats

October 19, 2016

1. Warm-up
5 Minute AMRAP:
10 Back Squats 
10 Good Mornings
10 Push Presses

2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @85% of your 1RM

3. OLY 
Split Jerk – 6×3 @70-80% of your 1RM

4. Met-Con 
3 Rounds:
15 Box Jumps
15 Push-ups 

CrossFit Lite

50 Box Jumps

400m run

30 Front Squats

20 Push-ups on the Box

10 Pull-ups

200 Singles

10 Pull-ups

20 Push-ups on the Box

30 Front Squats

400m run

50 Box Jumps

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