WOD Archive for July 2016
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
June 18, 2016
Warm up
3k row
Strength
Back squat 5x4@85%
Metcon
For Time:
50/40 Calories on AAB
40 Handstand Push Ups
30 Thrusters 95/65lbs
20 Muscle Ups
Lite class
Monday
50-40-30-20-10
Wall balls
Sit ups
Kbs
400m run after each round