WOD Archive for October 2016
October 18, 2016
1. Warm-up
Steady 6 Minute AMRAP:
Run 100m
10 Good Mornings
10 Wallballs 30/20lbs
2. OLY
Snatch (Full) – 6×3 @70-80%
3. Interval
Alternating EMOM for 20 Minutes
15 Russian KB Swings 88/70+/-
15 Wallballs 30/20lbs
Alternate Movements On the Minute
CrossFit Lite
800m run
Then 10 rounds of
15 Russian KB Swings 88/70+/-
15 Wallballs 30/20lbs
Then
Run 800m
October 17, 2016
1. Warm-up
3 Rounds:
1:00 Plank
15 steps each way of Glute Activation
10 Burpees
2. OLY
Clean and Jerk – 10×1 @80-95% of your 1RM Clean and Jerk
3. Met-Con
AMRAP 20 Minutes:
Run 400
10 Overhead Lunge Steps each leg 135/95lbs
10 S2O 135/95
CrossFit Lite
3 Rounds:
1:00 Plank
:30 side plank each side
10 Burpees
Then
AMRAP 25 Minutes:
Run 400
10 Overhead Lunge Steps each leg
10 S2O
October 14, 2016
1. Warm-up
3 rounds
8 Burpees
12 DB Muscle Snatch (6 each arm)
16 PVC/Barbell OHS
2. Strength
Snatch 10x1 @80-92.5%
3. MetCon
6 rounds of
Every 2:00
12 Target Burpees
ME Deadlifts 275/185
CrossFit Lite
5 rounds of
21 lunges
10 power snatches
21 cal row
10 back squats
October 13, 2016
1. Warm-up
7:00 AMRAP
12 Wall ball
12 Squat Jumps
12 Cal Row
2. Strength
C&J 6x3 @70-75%
3. MetCon
3 rounds
21 pull ups
9 power snatches 155/105
21 cal row
CrossFit Lite
50-40-30-20-10
Sit ups
KBS
Double DU
*every 2:00 5 burpees
October 12, 2016
1. Warm-up
4 rounds of
:30 banded good mornings
:30 jumping lunges
2. Strength
Back Squat 1x1 up to 90% then
5x3 @82.5%
Split Jerk
6x3 @70-75% of 1RM
3. MetCon
9:00 AMRAP
2 sumo deadlift high pull
100m run
4 SDHP
100m run...
CrossFit Lite
3 rounds of
800m run
50 air squats
25 push ups
15 S2OH
October 11, 2016
1. Warm-up
6:00 AMRAP
10 Burpees
5 Squat Jumps
10 Snatch Balances
2. Weightlifting
Power Snatch 4x1
Snatch Pull 4x1
Snatch DL 4x1
3. Metcon
"Tommy V"
21-15-9
Thrusters 115/75
12-9-6
Rope Climbs
CrossFit Lite
21-15-9
Thrusters
Sit-ups
Deadlifts
Calorie Row
Burpees
October 10, 2016
1. Warm-up
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
100m run
20 Double Unders
2. OLY
Squat Clean – 10×1 @80-92.5% of 1RM Squat Clean
3. Met-Con
For Time:
30-20-10
T2B
Push Press 115/85lbs
Hang Clean 115/85lbs
CrossFit Lite
30-20-10-20-30
T2B
Push Press
Hang Clean
*200m run after each movement
October 7, 2016
1. Warm-up
Steady 7 Minute AMRAP:
10 Jumping Squats
5 light Low Hang Snatch
100m run
2. OLY
Snatch – 10×1 @80-90%
4. Met-Con
7 Rounds For Time:
100m run
2 Rope Climbs
30 Double Unders
CrossFit Lite
30:00 AMRAP
100m run
2 Rope Climbs
30 Double Unders
40 Mountain Climbers
50 Flutter Kicks
10:00 Core Work
October 6, 2016
1. Warm-up
4 Steady Rounds:
Run 200m
15 alternating Jumping Lunges
10 Russian Swings 70/53lbs
2. Strength
Push Press – 4×4 @80%
3. OLY
Power Clean – 4×1 @80%
4. Met-Con
For Time:
12-9-6
Power Clean 225/145lbs
Muscle Up
CrossFit Lite
10 Rounds of
10 Hang Power Cleans
10 Lunge Jumps each leg
100m run
10 Hanging Knee Raises
10 Push-ups
October 5, 2016
1. Warm-up
5 Steady Rounds:
10 Banded Good Mornings
25 Double Unders
10 Wallballs 20/14lbs
2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @80% of your 1RM
3. Met-Con
4 Rounds For Time:
24 Calorie Row
12 Front Squats 165/115lbs
50 Double Unders
CrossFit Lite
1 mile Run then
4 Rounds Of
24 Burpees
12 Front Squats 165/115lbs
50 Double Unders