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WOD Archive for January 2017

January 31, 2017

Warm up

3 rounds

5 empty bar thrusters

10 KBS

5 push ups

 

Strength

Back Squat 4×8 @75%

Then

Push Jerk 4×8 @65%

 

Metcon

10 Rounds For Time:

5 Front Squats 155/105lbs

5 Push Jerk

5 Handstand Push Ups

 

Lite class

12:00 AMRAP

10 KBS

20 sit ups

10 burpees

Then

5 rounds

16 step ups

12 front squats

2 sled pushes

January 30, 2016

Warm up

2 Rounds:

15 Goblet Squats 53/35lbs

12 Good acheter viagra Mornings 

9 Strict Pull-ups 

Then 

Lacrosse Ball Elbows

 

Metcon

3 Rounds:

27 Thrusters 105/70lbs

27 Chest to Bar Pull Ups

 

Interval

500m row repeats.

Partner up and switch.

5 rounds each

 

CrossFit Lite 

Same as regular class

January 27, 2017

1. Warm-up
Run 1 Mile 

2. OLY
3 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70% of your current 1RM Squat Clean.
Rest 3-4 Minutes

3. Met-Con 
Open WOD 12.3
AMRAP 18:00
15 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
9 Toes to Bar

CrossFit Lite

 

Row 2K or run 1 mile buy in

AMRAP 25:00
15 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
9 Toes to Bar

January 26, 2017

1. Warm-up
3 Steady Rounds:
10 Back Squats
10 OHS
10 Good Mornings

 

2. Strength
4 viagra sans ordonnance Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 60% of your 1RM

 

3. Met-Con 
AMRAP 12:00
5 Squat Snatch 145/100lbs
25 Double Unders

 

CrossFit Lite

Tabata Everything!

Burpees

Sit-ups

Mountain Climbers

Air Squats

Ring Rows

Thruster

Red Band Tricep Pushdown on rig

High Knee Sprints

 

*Work top to bottom 8 times

January 25, 2017

1. Warm-up
3 Steady Rounds:
Run 200m
12 Light Dumbbell Squat Snatch
20 Push-Ups

2. OLY
Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM
This is “For Time” AND “Fewest Sets Possible.”

3. MetCon 

For Time:

800m run

150 Wall Ball 20/14

800m run

 

CrossFit Lite 

 

For Time:

1 mile run

150 Wall Ball 20/14

1 mile run

 

January 24, 2017

1. Warm-up
75 Bar Facing Burpees

2. Strength
3×10 Front Squat @70%
Then
5×3 Split Jerk @80%

3. Met-Con 
3 Rounds:

AMRAP 4:00
10 Double Unders
2 Power Cleans 185/125lbs
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans
etc…
Rest 2:00
Start over each New AMRAP

CrossFit Lite 

75 Burpee Buy In then

10 Double Unders
2 Power Cleans 185/125lbs
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans

40 Double Unders

8 Power Cleans

50 Double Unders

10 Power Cleans

75 Burpee Cash Out

*triple the double unders if doing singles 

 

If time remaining do plank work

 

January 23, 2017

AMRAP 4:00
Row/Bike 15 Calories
15 Burpees
Max Wallballs in remaining time

2. Met-Con 
21-15-9
Row/Bike For Calories
Hang Squat Cleans 135/95lbs
Handstand Push-Ups (Open Standards)

3. Interval 
AMRAP 15:00
5 Chest to Bar Pull-Ups
5 Push Jerks 135/95lbs
10 Chest to Bar
10 Push Jerks
15 Chest to Bar
15 Push Jerk
Rest :60 Then start over.

CrossFit Lite

AMRAP 35:00

5 Burpees

5 Pull-ups

5 Push Press

5 Sit-ups

10 of each

15 of each

Then Plank 1:00/Wall Sit 1:00

Rest 1:00 and start over

January 20, 2017

10:00 mobility

 

Strength

3 Sets:

1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch

Rest 3-4 Minutes

 

Metcon

Open WOD 16.2

25 Toes to Bar

50 Double Unders

15/13/11/9/7 Squat Cleans @ 135/85, 185/115, 225/145, 275/175, 315/205

20 Minute Cap

 

 

 Lite class

5 rounds

20 single leg KB deadlifts

10 push ups

20 sit ups

Then

5 rounds

20 thrusters

10 pull ups

20 Russian twists

January 19, 2017

Warm up

4 Steady Rounds:

15 Push Ups

15 Emtpy Bar Thrusters

15 Kettlebell Swings 53/35lbs

 

Strength

4 Rounds:

1:00 on 3:00 off

Max Front Squats in 1 set @ 50% 1RM

 

Metcon

3 Rounds:

15 Lateral Bar Burpees

9 Thrusters 135/95lbs

15 pull ups

 

Lite class

20:00 AMRAP

15 cal row

15 hanging https://www.viagrasansordonnancefr.com/ou-acheter-du-viagra/ knee raises

15 KBS

Then

Core finisher

January 18, 2017

Warm up

"Annie"

 

Oly

Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM

This is “For Time” AND “Fewest Sets Possible”

( please scale if needed!!!!)

 

Metcon

3 Rounds:

Max Set Unbroken Push Jerks 135/95lbs

(35 rep cap per set)

Rest 2:00

 

Lite class

8 rounds

12 back rack thrusters

8 burpees

4 lunges each leg

1:00 plank after each round

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