Lift: Deadlifts 3x5
WOD: 12 minute AMRAP of: 8 Wall balls, 8 Sumo Deadlift High Pulls C 65/95, Rx 45/75, S 35/45
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Lift: OverHead Squats 3x5
WOD: 15-12-9 of: Squat Clean to Thruster 65/95 Chest 2 Bar Pullups *L hang on Pullup Bar for 15, 12 and 9 seconds after each round Partner WOD: Grab a partner and a bar to complete the following:
A total of 2000 m row while your partner holds barbell waist high (switch as needed), 100 Front Squats as your partner holds barbell on front of shoulders, 100 Push Press as your partner holds barbell above head with elbows extended. S = 45/65 Rx= 65/95 C= 95/135 Lift: Hang Cleans 3x3
WOD: for time: Row/Run 800, 3 rounds of: 3 forward rolls, 3 Hang Cleans 55/95 S, 75/135 Rx, 115/185 C 3 Box Jumps 20/24 S, 24/30 Rx, 30/36 C Row/Run 800 Lift: Deadlifts 3x3
WOD: 7 rounds of: 3 Bar Muscle Ups, 6 Pistols, (C add a pvc pipe overhead, S just do squats) 9 Medicine Ball Pushups Your mind telling you it's impossible to do an overhead one legged squat? Check it.... Skill: Handstand Pushups- balance and kipping
WOD: 3 Rounds of: Farmers Carry to fence and back, Plank Hold (90 seconds, 60 seconds, 30 seconds) Tire Flips (15, 10, 5) Knees to elbow (30, 20, 10) *#'s in () are respective to each round Lift: 5 RM Back Squat
WOD: 16 minute EMOM Even minutes: 2 Back Squats @ 5RM wegiht and then Max Wall Balls Odd minutes: 20 meter Gorilla Crawl and 1 rope climb *score = # of rounds completed and # of Wall Balls done Lift: Practice Snatch
WOD: 1st open WOD from 2011... 11.1 10 minute AMRAP of: 15 Snatches 55/75, 30 Doubles Lift: Front Squats
WOD: 18 Minute AMRAP of: 11 Front Squats 35/45 S, 65/95 Rx, 95/135 C, 11 Russian KB Swings 9/18 S, 26/35 Rx, 35/62 C, 11 Double Unders, 33 Singles to scale, = 33 Years Old! If you see this guy below, make sure and give him a big ole "Happy Birthday man" slap on the back. Or leave him a message on his FB Page... https://www.facebook.com/joevandyk Lift: Strick Press 3x5 WOD 5 rounds: Run 200/ Row 250, 5 Slam Balls 20/50 C, 15/20 Rx, Use Med Balls S, 5 man makers 25/35C, 20/30 Rx, 5/10 S
Lift: Cleans Practice
WOD: 21-15-9 of: Power Cleans 45/65 s, 85/135 Rx, 115/185 C Pull-ups Band/Jumping s, Kipping/Butterfly Rx, Chest 2 Bar C *shuttle run after each round Lift: Snatch Practice
WOD: 4 Rounds: Row 500/ Run 400 10 Snatches 35/55 s, 55/95 Rx, 75/135 C 16 Weighted Situps 25/45 C, 10/25 Rx, Situps s WOD:
3 Rounds of: 1 Rope climb, 15 Push Press 85/155 C, 75/135 Rx, 45/65 S, 40 m Guerilla Crawl, 15 Ring Dips Lift: Front Squats
WOD: 7 rounds of: 10 Squat Cleans 20/35 C, 10/20 Rx 10 Sledge Hammer Hits, 10 One legged Box Jumps 10.5/20 C, 7/14 Rx, Both feet 7/14 S Lift: Deadlifts 3x5
WOD: 6 minute Amrap of: 3 Deadlifts 315/215 (C), 275/185 (Rx), 225/155 (S) 100m Med Ball Carry 15/20 -Rest 3 Minutes 6 Minute Amrap of: 3 Tire Flips, 7 Ring wheels (C) , Weighted Situps 10/25 (Rx), Situps (S) *C= competition Rx= prescribed S= Scaled ![]() WOD: In remembrance of a good man and a mighty warrior: Lt. Michael Murphy Who is he? http://en.wikipedia.org/wiki/Michael_P._Murphy * Please don't dismiss this WOD as sacrificial as it is. There will be a much shorter scaled version. Good Job with a tall order today. Shout out to Jason with 42:48 Rx and Erica 1:06:50 Rx. Great Job on Yesterday's WOD! A little slower pace and going for good form today.
WOD: 3 Rounds for quality:
Yours truely was born 31 yrs ago 9/9/1982. He doesn't ask for presents, just calories:)
B-day WOD: 9/9/1982 1st part: 9 rounds of: 1 Snatch at 75% or 1RM snatch, 9 Power Cleans with same weight, Then move to the pullup bars without delay and begin a set of max pullups. 2nd part: 1982 Jump Ropes or 660 Double Unders or Row 1982, or a mixture of both. *score = time plus # of pullups * 35 minute time cap Great Job and thanks all for celebrating my b-day with me. Give it up to my wife with 22 prego pullups Rx! Please note that Saturday WODs are not held in the parks on Saturday. 8 and 9 am times do remain.
This one requested by Angie as her last WOD with us.... "The Seven" Seven rounds for time of: 7 Handstand push-ups 95/135 pound Thruster, 7 reps 7 Knees to elbows 175/235 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 35/62 7 Pull-ups Skill: Rope climb
WOD: Row/ run 600 20 KB snatches 1 rope climb Row/ run 400 16 KB snatches 1 rope climb Row/ run 200 12 KB snatches 1 rope climb Reminder that if any of your buddies want to start CrossFit, this month's fundamentals class starts tonight at 7:30:)
Lift: Shoulder Press 3 x 5 WOD: 4 rounds: Run or Row 400 25 double unders Rest 1 min. |
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