All posts by master

CrossFit WOD 11-21-14

Main – CrossFit

Warm-up

Dynamic warm up

3 rounds:

– 30 sec plank

– 30 sec squat hold

Skill WOD

Handstand practice on rig

Metcon

Metcon (4 Rounds for reps)

4 x 6 minute AMRAP

AMRAP 1 & 3

– 5 OHS (135/95)

– 10 Wall Balls (20/14)

– 50 Double Unders

AMRAP 2 & 4

– 5 Goblet Squats (70/53)

– 10 KBS

– 50 Lunges

1 minute rest between rounds

Post WOD Stretch

Lunges on floor

Competitors extra credit

Metcon (Time)

3 Rounds for Time:

– 10 Axle Bar Deadlifts (225/155)

– 100 M Prowler Push (180/100)

CrossFit WOD 11-20-14

Main – CrossFit

Warm-up

Dynamic warm up

20 Drop cleans

20 Front squats

20 Power cleans

20 Squat cleans

Skill WOD

Metcon (AMRAP – Rounds)

EMOM for 6 minutes:

– 2 Squat Cleans

– 2 Hang Power Cleans

@ 60% of 1RM

Metcon

Metcon (Time)

10 Rounds For Time:

– 5 Bar Over Burpees

– 3 Strict Pull Ups

– 1 Clean (225/155)

Post WOD Stretch

Hip flexors on wall

Competitors extra credit

Metcon (Time)

3 RFT:

– 200 Calorie Row

– 20 Parallette Pass Throughs

CrossFit WOD 11-18-14

Main – CrossFit

Warm-up

Dynamic warm up

800 M run

40 squats

Skill WOD

Sprint Drills

– lateral movement

– 5-10-5

– directional change

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
.

“SHAM”

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Post WOD Stretch

Pike

T Spine Twist

Competitors extra credit

Weighted pistols (not for time)

– 3 x 10 (alt.) 53/35 KB

– 5 x 4 going up in weight with barbell overhead

CrossFit WOD 11-17-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill WOD

Snatch (4 x 3 @ 80%)

Metcon

Metcon (3 Rounds for time)

E(10)MO(10)M x 3

1 Mile Run

Rx= Match time within 10 seconds of first run

Rx+= Sub 6:30’s and within 10 seconds of first run

Post WOD Stretch

Hamstrings

Competitors extra credit

Back Squat (5 x 2 @ 90%)

CrossFit 11-13-14

Main – CrossFit

Warm-up

Dynamic warm up

3 rounds:

– 10 goblet squats

– 10 KBS

Skill WOD

Metcon (10 Rounds for weight)

Clean Complex @ 65% of 1RM

– Squat Clean

– Front Squat

– Hang Power Clean

10 min EMOM

Metcon

Metcon (Time)

3 Rounds for Time:

– 10 Box Jump Overs (24/20)

– 10 HSPU

(Rx+ = 30/24, strict)

Post WOD Stretch

Banded shoulder stretch on rig

Competitors extra credit

Metcon (Time)

3 RFT

7 G2S with slam ball, 150 / 100

7 axle bar thruster, 165/115

CrossFit WOD 11-12-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill WOD

Snatch (8 x 2 @ 65%)

Metcon

Metcon (Time)

800 m run

60 Double Unders

40 Wall Balls (20/14)

20 HRPU

10 KB Snatches (70/53)

20 HRPU

40 Wall Balls

60 Double Unders

800 M run

Competitors extra credit

Overhead Squat (3 x 5 @ 70%)

CrossFit WOD 11-11-14

Main – CrossFit

Warm-up

Dynamic warm up

2 rounds:

– 20 jump squats

– 20 jumping jacks

Skill WOD

Double Under Practice

or

300 DU for time

Metcon (Time)

300 Double Under for time

Metcon

Metcon (Time)

For Time:

– 35 Strict Pull Ups

– 35 Strict Ring Dips

EMOM 10 Air Squats

Competitors extra credit

Metcon (Time)

For Time:

(Rx)

1 mile run

1600 M row

(Rx+ = 2 rounds)

CrossFit WOD 11-10-14

Main – CrossFit

Warm-up

Dynamic warm up

Line practice drills

Skill WOD

Split Jerk (3 x 3 @ 70% from rack)

Metcon

Metcon (3 Rounds for reps)

3 x 3 min AMRAP

2 minute break

– 5 Snatches (155/105)

– 10 Ball Slams (20/15)

* Continue reps where you left off each round

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Strict Press from Split Jerk Hold (Work up in weight to a perfect triple)