IT’s MONDAY! – 10/30/17

CrossFit Workout

 

WOD #1 – 3 min

Legless Rope Climb x 1

2 rds

Toe 2 Rope x 2 + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Clean

65% x 2

70% x 2

 

Clean

75% x 2

80% x 2

85% x 1

90% x 1

95% x 1

 

WOD #3 – Every 4 min

Back Squat

75% x 3

80% x 2

85% x 1

 

WOD #4 – 7 min

Ascending Ladder

Thruster x 3/Bar Facing Burpee x 3 (95/65)

Thruster x 6/Bar Facing Burpee x 6

Thruster x 9/Bar Facing Burpee x 9

Etc…

 

WOD #5  

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10,8,6,4,2

Ring Dips x 5 (After each BP rd)

SUNDAY! – 10/29/17

CrossFit Workout

 

WOD #1 – 3 min

3 rds

Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Snatch

65% x 2

70% x 2

 

Snatch

75% x 3

80% x 3

85% x 2

90% x 1

95% x 1

 

WOD #3 – Every 2 min

8 Burpee Box Overs/8 Hang Power Snatches/8 Thrusters – 95/65

Complete as many rounds as possible every two min until you can’t complete a round within the 2 min.

 

WOD #4 – 2 ½ min

1 min – Chest 2 Bar x max reps

30s rest

1 min – Handstand hold

 

WOD #5  

 

Skill:

Double Unders

 

Accessory:

10 rds

Push-ups x 10

GHD Sit-up x 10

THURSDAYS ARE AWESOME! – 10/26/17

CrossFit Workout

WOD #1 – 3 min
3 rds
Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

WOD #2 – 15 min
Teams of 3
AMRAP 7:
Back Squat x 50 (135/95)
Back Squat x 50 (185/95)
AMRAP Back Squats (255/155)
Rest 3 min
AMRAP 7:
Bench Press x 50 (135/75)
Bench Press x 50 (155/85)
AMRAP Bench Press (185/95)
Rest 3 min
AMRAP 7:
Deadlifts x 50 (185/115)
Deadlifts x 50 (225/135)
AMRAP Deadlifts (275/185)

WOD #3 – 2 ½ min
1 min – Chest 2 Bar x max reps
30s rest
1 min – Handstand hold

WOD #4

WOD #5

Skill:
Double Unders

Accessory:

 

SPECIAL TUESDAY EDITION! – 10/24/17

CrossFit Workout

 

WOD #1 – 3 min

3 rds

Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Clean

65% x 2

70% x 2

 

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1

 

WOD #3 – 4 min

3rd  Back Squat

x 5 (70%)

x 4 (75%)

x 3 (80%)

 

WOD #4 – For Time

200m run, 15 Wallballs (20/14)(10’/9’), 15 Box Jumps (24/20)

200m run, 15 Kettlebell Swings (55/35), 12 Pull-ups

200m run, 15 Kettlebell Swings (55/35), 12 Pull-ups

200m run, 15 Wallballs (20/14)(10’/9’), 15 Box Jumps (24/20)

 

WOD #5  

 

Skill:

Double Unders

 

Accessory:

Strict Toes 2 Bar x 50

MONDAY! – 1/23/17

CrossFit Workout

 

WOD #1 – 3 min

3 rds

Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Snatch

65% x 2

70% x 2

 

Snatch

70% x 3

75% x 3

80% x 2

85% x 1

90% x 1

 

WOD #3 – 4 min

3 rd

Overhead Squat x 5 (80% of Snatch Max)

 

WOD #4 – AMRAP 5

Chest 2 Bar x 5

Kettlebell Swing x 10

Walking Lunge x 15

 

WOD #5 – EMOM 7

Kettlebell Snatch x 2 ea arm

Toes 2 Bar x 3

Pull-up x 4

 

Skill:

Double Unders

 

Accessory:

4 rds

Hanging Leg Raise x 5

Dumbbell Alternating Curl x 20 (10 each arm)

ALERT ALERT ALERT!

SCHEDULE CHANGE WEEK OF 10/22/17

 

Sunday (10/22/17) – CrossFit – 2:30, 3:30, 4:30 All PM

Monday (10/23/17) – CrossFit – 4:30, 5:30, 6:30 All PM

Tuesday (10/24/17) – CrossFit – 4:30, 5:30, 6:30 All PM

Wednesday (10/25/17) – Open Gym – 5 PM to 6:30 PM

Thursday (10/26/17) – Crossfit – 4:30, 5:30, 6:30 All PM

Friday (10/28/17) – Open Gym – 4:30 PM to 5:30 PM

Saturday (10/29/17) – Closed

Back on Regular Schedule Week of 10/30/17!

SUNDAY! 10/22/17

CrossFit Workout

 

WOD #1 – 3 min

3 rds

Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

 

WOD #2 – AMRAP 30

Row x 500m

Run x 400m

3 rds of “Cindy”

(Pull-ups x 5 + Push-up x 10 + Air Squat x 15)

 

WOD #3

3rd

Back Squat x 5 (70%)

 

WOD #4

 

WOD #5

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

(After each rd of BP)

Chest 2 Bar x 5

Kettlebell Swing x 12

TGIF! – 10/20/17

CrossFit Workout

WOD #1 – 3 min
3 rds
Toe 2 Rope x 3 (Left/Right/Center) + Rope Climb x 1

WOD #2 – EMOM 7
Deadlift x 3 (315/185)

WOD #3 – For Time
4 rds
Deadlift x 21 (135/95)
Box Jump Overs x 15 (24/20)
Push Jerk x 9 (135/95)

WOD #4 – 10 min
On the 2:00 x 5 (10 min)
Row x 25 Cal
Wall Balls x Max Reps (Time remaining)

WOD #5 – EMOM 7
Kettlebell Swing x 5 (55/35)
Chest 2 Bar x 3
Burpee x 1

Skill:
Double Unders

Accessory:

HUMP DAY! – 10/18/17

CrossFit Workout

WOD #1 – 3 min
3 rds
Toe 2 Rope x 3 + Rope Climb x 1

WOD #2 – For Time (12 min cap)
2 rounds
400m run
Row x 21 Calories
Squat Clean x 12 (135/95)

WOD #3 – For Time – (12 min cap)
2 rounds
Power Clean x 10 (165/115)
Front Squat x 10 (165/115)
Push Jerk x 10 (165/115)
2 min rest between rds

WOD #4 – 4 min
Back Squat
1 rd – 75% x 5
2 rd – 80% x 3

WOD #5 – EMOM 7
Kettlebell Swing x 10 (55/35)
Chest 2 Bar x 5

Skill:
Double Unders

Accessory:
Push-up x 100
Sit-up x 100

MONDAY! The beginning of a GREAT WEEK! – 10/16/17

CrossFit Workout

WOD #1 – 3 min

3 rds

Toe 2 Rope x 3 + Rope Climb x 1

 

WOD #2 – 18 min

Power Snatch

50% x 3

55% x 3

60% x 2

65% x 2

70% x 1

75% x 1

Then

5 x 1 to build to heavy single

 

WOD #3 – For Time – 5 min cap

Power Snatch x 30 (115/75)

 

WOD #4 – 6 min

Back Squat – 2 rds

75% x 5

80% x 2

85% x 1

 

WOD #5 –2 ½ mi

1st min – Chest 2 Bar x max reps

30s rest

2nd min – Handstand hold x 1 min

 

Skill:

Double Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Back Extensions x 15