W.O.D 10/3

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CrossFit WOD:

2018 Third open event!!

Come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!!

W.O.D 9/3

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CrossFit WOD:

Skill: Double unders

Metcon: For time

50 OHS

300 Double unders

 

Reps can be done in any order

A) Ask coach for modifications.

B) 30/20 + DU by ability

C) 40/25 + DU

D) 50/30 + only DU sets of 20+ count

E) 60/42.5 + Only DU sets of 30+ count

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Endurance W.O.D:

“Eva”

5RFT

-800m run

-30 American KBS 32/24

30 pullups
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Strength & Accessory WOD:

Strength:
Power Clean 3-3-3-2-2-1
One Arm Dumbbell Snatch 6-4-2-4-6 (each arm)

MetCon: Row Mile For time.

W.O.D 8/3

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CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements weight

B+) Shoulder press 5x5x90% of 5RM from monday

Metcon: in celebration of international womens day

For time: “G.I Jane”

100 Burpee pullups

*Ask coach for modifications

Olympic Weightlifting W.O.D:

  1. TNG Power Snatch 4x8x50-60%
  2. Overhead Squat  work up to 1RM
  3. Clean pull 3x3x100% | 3x2x115%
  4. Front squat 3x3x75% | 3x2x85%

W.O.D 7/3

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CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

B+) Frontsquat 5x5x90% of 5RM from sunday

MetCon: “Diane”

21-15-9

Deadlift 102.5/75

HSPU

*Ask coach for modifications


Strength & Accessory WOD

Strength:
Shoulder Press – Establish 3RM
Back Squat – Establish 3RM


Accessory: (Weights by ability)
Ring Push ups 3-4*10-15 reps
One arm Deadlift 3*10-15 (each side)

——————-

Gymnastics WOD:

  1. Handstands
  1. 5 sets: Handstand holds by ability.
  2. 5-10 minutes Handstand walking practice.
  3. Accessory handstand work by coach’s prescription

 

  1. Press Drill – 5×1-5
  2.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

  1. Shoulder stand – 5*30s
  2. Ring push ups  5×8-10
  3. Core cashout- by coaches prescription

W.O.D 6/3

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CrossFit WOD:

Skill: Snatch

MetCon: For time

21-15-9

Snatch

Pullup

 

  1. A) SDHP + pullups by ability
  2. B) 30/20
  3. C) 42.5/30
  4. D) 50/35
  5. E) 60/42.5

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Olympic weightlifting WOD:

  1. Power clean+Push Jerk 2×3+3×70% | 2×2+2×75% | 3×1+1×80%
  2. Snatch pull 8x3x100
  3. Front squat+Backsquat 3×7+3×60%BS1RM  

 

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Endurance W.O.D:

“Randy Meets Karen Meets (G.I.) Jane”

75 Power snatch 35/25kg

100 burpee pullup

150 Wallballs 9/6kg

 

*40 minute timecap

W.O.D 5/3

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CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements Weight

B+) Shoulder Press find 5RM

MetCon: in pairs

70 Thrusters 42.5/30

60 burpees

40 Ring dips

 

*ask coach for modifications

————————
Strength & Accessory WOD

Strength:
Bench Press Establish 3RM
Deadlift Establish 3RM

Accessory: Weights/reps By Ability
Rope Climbs 10/15/20

——————-

Gymnastics WOD:

A) Handstands:

  1. 5 sets: Handstand holds by ability.
  2. 5-10 minutes Handstand walking practice.
  3. Accessory handstand work by coach’s prescription

 

  1. Press Drill – 5×1-5
  2. Pike stretch 5×45 Seconds  superset with “courtneys question mark drill” 5×5

 

  1. Planche
  1. Planche holds – 60s or 5x30seconds
  2. 5×5-8 planche push ups

 

5.Core cashout- by coaches prescription

W.O.D 4/3

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CrossFit WOD:

Strength:

A) Backsquat 5x5xElements weight

B+) Front squat – find 5RM

MetCon: 15-10-5

–Front rack lunge (perside)

-clapping pushup

A) goblet lunge by ability

B) 24/16kg

C) 32/24

D) 2×24/32

E) OHL 24/16

W.O.D 2/3/2018

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CrossFit WOD:

Skill: Double under practice (if you can perform 50 unbroken, perform “annie during this time”)

 

Metcon: 3 RFT

-15 OHS 42.5/30

30 Double unders

 

Ask coach for mods

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Endurance W.O.D:

“Angie”

For time:

100 pullups

100 pushups

100 butterfly situps

100 airsquats

W.O.D 1/3/18

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CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

B+) Backsquat 5x5x90% 5RM | Deadlift 1×5 (add 2.5kg from last week)

 

Metcon: For time

12-9-6

Thruster

Bar muscle up

A) One arm KB Thruster + pullups by ability

B) 30/20 + pullups by ability

C) 50/30 + C2B

D) 60/40 + BMU/C2B

E) 70/50 + BMU

———————————-

Olympic Weightlifting W.O.D:

  1. 20 min work up to 3 RM snatch
  2. Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance 7 rds, start @50% add weight by feel
  3. Pushpress 6x3x70%
  4. Front squat 3x3x75% 3x2x85%

W.O.D 28/2/18

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CrossFit WOD:

Strength: 
A) Shoulder Press 5x5xElements weight
B+) Floor Press 5*5*90% 5RM from sunday

MetCon: For Reps

18 Min AMRAP

-10 KBS 32/24

-10 HSPU

– 10 pullup

– 100m suitcase carry

*Ask coach For mods


Strength & Accessory WOD:

Strength: (Deloading)
Shoulder Press: 3*5*70% (3RM/90%1RM)
Deadlift: 3*5*70% (3RM/90%1RM)


MetCon: 6 Rounds of
1min ME Work vs. 2min Rest

12 SDHP 45/30kg
21 Sit Ups