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WOD Archive for October 2016

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

October 4, 2016

Warm-up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
 

2. OLY
Snatch (Full) – 6×3 @70%

3. Met-Con 
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
Chest to Bar Pull Ups

 

CrossFit Lite

27-21-18-15-12-9
Burpee to 6″ Target
Russian KBS 
Chest to Bar Pull Ups

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