Category Archives: WOD

11/15/2014

Main – CrossFit

A-D: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

11/14/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP:

5 empty bar thrusters

10 walk ups

Mobility:

Ankle Stretch

Couch Stretch

A-B: Front Squat (10 Minutes to work to a heavy 5 rep)

C-D: Front Squat (10 minutes to work up to 80% of 1 rep)

A-D: Front Squat (10 Minutes to work to a new 1 rep max)

A: Metcon (AMRAP – Rounds)

10 Min EMOM:

6 Thrusters 95lbs/65lbs

Score the number of rounds completed

B: Metcon (AMRAP – Rounds)

10 Min EMOM:

6 Thrusters 115lbs/75lbs

Score the number of rounds completed

C: Metcon (AMRAP – Rounds)

10 Min EMOM

6 thrusters 135lbs/95lbs

Score the number of rounds completed

D: Metcon (AMRAP – Rounds)

10 Min EMOM

6 Thrusters 155lbs/105lbs

Score the number of rounds completed

11/13/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP:

10 Banded Good Mornings

5 Push ups

A-D: Push Press (5×5 14 MINUTES TO COMPLETE)

A-D: Pendlay Row (4×10 AHAP)

A: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side)

12 Burpees

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) -35/20

12 Burpees

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) 53/35

12 Burpees

D: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) 70/53

12 Burpees

IF UNDER 7 ROUNDS COMPLETE 50 HOLLOW BODY ROCKS!