Partner WOD: -3 Minutes holding Squat (kinda like an air chair but below parallel), - 3 Minutes Plank -100 Sotts Press 27/37, -75 V-Ups, -50
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Skill: Kipping for Toes 2 Bar, Knees 2 elbows, and pullups
WOD: 6 Rounds for time of: 5 Deadlifts 125/185, 7 T2B, 9 Box Jumps Lift: Front Squats 3x10
WOD: 4 Rounds for time: Run/Row 200, 10 front rack lunges, rest 2 minutes, 4 Rounds for time: Run/Row 200, 20 situps *We apologize right now if you show up to the gym and no one is there. The Crouch house is on baby alert this week so there may be a chance a few classes get dropped. Thanks for understanding. Please contact Chuck or Erica for any questions.
Lift: OverHead Squats 3x10 WOD: 12 Minute AMRAP: 9 bar-facing burpees, 7 OH squats - S 45/65, Rx 65/95, C 85/115, 5 Chest to Bar Pullups - S banded, C Muscle-Ups Partner WOD: For time:
150 Wall-balls15/20, 120 Sledge Hammer Hits, 90 Med Ball Passes, 60 Pushups, 30 Over your partner Burpees Lift: Back Squats 3x5
WOD: 5 Rounds of: 45 seconds Clean & Jerks - S 45/65, Rx 75/115, C 95/155 45 seconds rest, 45 seconds sit-ups - C 25/45 45 seconds rest Lift: Practice the sequence of: Wide grip Deadlift x 2 - Hang Snatch high-pull x 2 - 2 Power Snatches x 2 - 2 Overhead Squats x 2 and build to a heavy weight.
WOD: 20 Minute EMOM of: Even: One round of the above sequence ODD: Your choice of either: -10 Tire flips -or- 1 Round of Cindy * During the sequence above putting down the bar will be followed by an over the bar burpee. It is also a good time to get comfortable with the bar and find some places to rest. * 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats Lift: Strict Press
WOD: 12 Minute AMRAP of: 6 Shoulder to overhead - S 45/65, Rx 65/95, C 85/135 1 Length Crab Crawl, 10 Wall Balls. Challenge: 50 Ring dips Lift: Stop Pause Squat Cleans (pause about 2 seconds at the bottom or squat before standing up) from the ground. 3x2
WOD: For time: 20 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135 4 Rope Climbs, 15 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135 3 Rope Climbs, 10 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135 2 Rope Climbs, 5 Stop Pause Squat Cleans from the ground - S 45/65, Rx 65/95, C 85/135 1 Rope Climbs. Lift: Deadlifts 3x5
WOD: Rest 1 minute Between Rounds: 12-10-8-6-4-2 of: -Box Jumps - S step ups, Rx 20/24, C One Legged -Toes 2 Bar - S Toes 2 Bar attempts, C Hand release Toes 2 Bar -Squats - C Pistols -Deadlifts - S 85/135, Rx 135/225 , C 175/275 Lift:
WOD: Partners will work for total reps. 2 min rest between AMRAPs. 8 min EMOM: -3 Power cleans 95/135. - Partners complete as many jump ropes as possible for the remaining time. 6 min AMRAP: Partners will together complete max thrusters 45/65. If the barbell touches the ground, each partner will do an “over the partner burpee.” 4 min AMRAP: Max shuttle sprints, tagging off after each one. 2 Minute AMRAP: -Dumbell Clean & Jerks 20/30 Happy Birthday Malia Markey!!!
Lift: WOD: Malia made it another lap around the sun. Come celebrate by taking a lap around the gym with a few stops along the way. Challenge: 2 minute Kettlebell swing : Score = Weight x reps
Skill: Double Unders (pre WOD) WOD: 'Annie’50-40-30-20-10 of: - Sit-ups - Double unders (let's see if anyone can beat Chris Spealler's 4:34 time) Lift: Back Squat 3x1 (post WOD) Skill: Muscle Ups or Kipping Pullups
WOD: 5 rounds: 16 box jumps - S Step Ups, Rx 20/24, C 24/30 12 Ring Dips - S Bands, C 3 Muscle Ups 8 Power Cleans S 45/65, Rx 75/115, C 95/135 Lift: Deadlift 3x1
WOD: 4 rounds: 10 front rack walking lunges - S 35/45, Rx 45/65, C 65/85 15 toes to bar Row 500 Lift: 3 x 1 Push Jerk
WOD: AMRAP 14 min. 21 slam balls - Rx 15/20 12 thrusters - S 45/65, Rx 65/95, C 85/115 40 double-unders Partner WOD: 10-20-30-20-10 of:
-Hang Snatches - C 65/95, Rx 55/85, S 35/45 - V-Ups - Tire Jumps (Just like box jumps but on the tire) - Heavy farmers carry around the gym after each round while partner holds a plank, then switch. Lift: OH Squats 2 Rep Max
WOD: 21-15-9 of: Kettlebell swings - C 35/62, Rx 26/35, S 18/26 Overhead squats - C 85/115, Rx 65/95, S 45/65 -Rest 3 Minutes Then WOD: 21-15-9 of: Wallballs - Rx 15/20 Pullups - C Muscle Ups (6-4-2) Lift: Deadlift - Find 2 Rep Max
WOD: 10 Bodyweight Deadlifts, 1 K2E, 9 Bodyweight Deadlifts, 2 K2E, 8 Bodyweight Deadlifts, 3 K2E, 7 Bodyweight Deadlifts, 4 K2E, 6 Bodyweight Deadlifts, 5 K2E, 5 Bodyweight Deadlifts, 6 K2E, 4 Bodyweight Deadlifts, 7 K2E, 3 Bodyweight Deadlifts, 8 K2E, 2 Bodyweight Deadlifts, 9 K2E, 1 Bodyweight Deadlifts, 10 K2E, Lift: Find a heavy Strict Press, write it on the board, and then find a heavy Push Press, write it on the board.
WOD: 3 Rounds: Run 400, 25 Push Press S 45/65, Rx 65/95, C 95/135 Rest 3 minutes Lift: Back Squats, Build up to 80% of your 1RM and then do as many reps as possible.
WOD: 12 Minute EMOM of: Even: AMRAP Back Squats @ 80% of your 1RM Odd: AMRAP Rope Climbs (bring some socks ;) Workout 13.1MEN - Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees 45/75 pound Snatch, 30 reps 30 Burpees 75/135 pound Snatch, 30 reps 20 Burpees 100/165 pound Snatch, 30 reps 10 burpees 120/210 pound Snatch, as many reps as possible Link... http://games.crossfit.com/workouts/the-open/2013#tabs-1 * January's Fundamental class starts Monday night @ 7:15. Spread the word!
Partner WOD: 3 rounds (sort of Fight Gone Bad): Burpees Push press 65/45 Wall balls 20/15 Alternating sledge hammer hits Box jumps 24/20 *Complete as many reps as possible in 1 minute, at each of the 5 stations. *Partner counts reps for you, then switch, no minute of rest between rounds |
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