Category Archives: WOD

11/19/2014

Main – CrossFit

(No Measure)

Run 200/Run 250

Then with remaining time AMRAP:

10 Air squats

5 Pull ups

Mobility:

Couch Stretch

Foam Roll Hamstrings/Quads/IT bands

Muscle-ups (Skill work for 15 Minutes)

Metcon (No Measure)

Steady State:

5 rounds -Not for time

Run 400

5 walk ups

15 Back extensions

A: Metcon (Time)

4 Rounds for time

10 squat Cleans to thruster-65lbs/45lbs

15 burpees
If you can’t do squat cleans-power clean the bar then perform a thruster every time for 10 reps

B: Metcon (Time)

4 Rounds for time of:

10 Squat Clean to thrusters-95lbs/65lbs

15 Burpees
If you can’t do squat cleans-power clean the bar then perform a thruster every time for 10 reps

C: Metcon (Time)

4 Rounds for time of:

10 Squat Cleans to thruster 135lbs/75lbs

15 Burpees

D : Metcon (Time)

14 Min AFAP

4 Rounds for time of:

10 Squats Clean to Thruster 155/105

15 Burpees

After 4th round complete Max Reps Muscle Ups.
In your notes record total number of Muscle ups

11/18/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP the following at the power position:

3 Clean Pulls

3 Clean High Pulls

3 Power Cleans

3 Front Squats

3 Full Cleans

Mobility:

Ankle stretch

Banded Lat/Shoulder stretch

A-D: Clean and Jerk (Work to heavy singles)

A-D: Clean and Jerk (Find a new 1 rep max)

A: Metcon (Time)

3 Rounds for time of:

Run 200

21 KB Swings

12 Ring Rows (PERFECT FORM!!!)

B: Metcon (Time)

3 Rounds for time of:

Run 400

21 KB Swings-35lbs/20lbs

12 Banded Pull Ups

C-D: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

11/17/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with Remaining time:

10 squat jumps

5 pull ups

A-B: Back Squat (5×5 )

C-D: Back Squat (5×5 at 75%)

A-B: Pull-ups (3xME )

C-D: Muscle-ups (3xME )

A: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 45/35lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Mod Push Ups-(perfect form)

10 KB SDLHP

B: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 65/45lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Mod Push Ups-(perfect form)

10 KB SDLHP 35/20lbs

C: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 75/55lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Push Ups-(perfect form)

10 KB SDLHP 53/35lbs

D: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 95/65lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Push Ups-(perfect form)

10 KB SDLHP 70/53lbs
At the end of this work out perform 2 Minutes Max Effort Target Burpees (to pull up bar/ring etc…)