Month: September 2017

CrossFit Workout

WOD #1 – EMOM 8
Snatch x 3 + Overhead Squat x 3 + Toes 2 Bar x 3

WOD #2 – AMRAP 10 – Partner WOD
Wall Balls x 20 – (20/14) (10’/9’)
Hanging Kettlebell Snatch x 20 (35/25)
Wall Balls x 15 – (20/14) (10’/9’)
Hanging Kettlebell Snatch x 15 (35/25)
Wall Balls x 10 – (20/14) (10’/9’)
Hanging Kettlebell Snatch x 10 (35/25)
Wall Balls x 5 – (20/14) (10’/9’)
Hanging Kettlebell Snatch x 5 (35/25)

WOD #3 – 4 min
Toe 2 Rope x 2 + Rope Climb x 1

WOD #4 – Grip IT! – 7 min cap
Row x 10 Calories
Kettlebell Swing x 20 (55/35)
Deadlift x 10 (225/155)
Kettlebell Swing x 20 (55/35)
Row x 10 Calories

**Each Partner completes the above. One partner works at a time.
**In the remaining time
– Complete as many goblet squat with KB as possible
– Your score is the total number of goblet squats

WOD #5 –

Skill:
Double Unders

Accessory:

CrossFit Workout

 

WOD #1 – EMOM 8

Deadlift x 5 (275/155)

 

WOD #2 – 4 min

3 rd

Toe 2 Rope x 2 + Rope Climb

 

WOD #3 – 4 min

3 rd

Front Squat x 5 (70%)

 

WOD #4 – AMRAP 9

AMRAP

Toes 2 Bar x 15

Deadlift x 10 (115/75)

Snatch x 5 (115/75)

 

WOD #5 – EMOM 10

Deadlift x 4 (95/65)

Push Press x 4 (95/65)

Box Jump x 4

 

Skill:

Double Unders

 

Accessory:

4 rd

Barbell Curl x 15

Alternating Dumbbell Floor Press x 16

Hey Crew!  Please see the following schedule for this week!  The only change is for Tuesday and Wednesday!

Monday – 9/25/17 – CrossFit – 4:30, 5:30, 6:30 (All PM)

Tuesday – 9/26/17 – CrossFit – 4:30, 5:30, 6:30 (All PM)

Wednesday – 9/27/17 – GYM CLOSED

Thursday – 9/28/17 – 5:00 PM to 6:00 PM – OPEN GYM

Friday – 9/29/17 – CrossFit – 4:30 PM

CrossFit Workout

WOD #1 – EMOM 8

3 Position Clean x 1 (155/95)

 

WOD #2 – 4 min

Rope climb x 3

Toe 2 Rope x 5

 

WOD #3 – 3 min

3 rd

Overhead Squat x 5 (70%)

 

WOD #4 – For Time – 20 min Cap

AMRAP

Kettlebell Swings x 100 (53/35)

Overhead Squat x 75 (45/35)

Bar Facing Burpee x 50

 

Skill:

Double Unders

 

Accessory:

Push-up x 100

Sit-up x 100

CrossFit Workout

 

WOD #1 – EMOM 8

3 Position Snatch x 1

 

WOD #2 – 4 min

Rope climb x 3

Toe 2 Rope x 5

 

WOD #3 – 4 min

3 rd

Back Squat x 5 (70%)

 

WOD #4 – For Time – 20 min Cap

Row x 1000m

Overhead Squat x 50 (65/45)

Row x 1000m

Thrusters x 50 (65/45)

Row x 1000m

Front Squat x 50 (65/45)

 

Skill:

Double Unders

 

Accessory:

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

Chest 2 Bar x 5

CrossFit Workout

 

WOD #1 – EMOM 8

Squat Clean x 2 + Split Jerk x 1

(70% of Clean & Jerk)

 

WOD #2 – 8 min

5 rds

Pausing Clean Deadlift x 2

(2 second pause at knee)

 

WOD #3 – 4 min

Front Squat x 5 (70%)

 

WOD #4 – Partner WOD – AMRAP 15

Row x 21 Calories

Bar Facing Burpees x 21

Power Clean x 21 (155/95)

Bar Facing Burpee x 21

Row x 21 Calories

 

Skill:

Double Unders

 

Accessory:

NO OPEN GYM ON THURSDAY 9/21/17!

CrossFit Workout 

WOD #1 – AMRAP

AMRAP 4 – 3 rd

Deadlift x 12 (95/65)

Hang Power Clean x 9 (95/65)

Push-Jerk x 6 (95/65)

Max Calorie Row in Time Remaining

4 min rest

AMRAP 4 – 2 rd

Deadlift x 12 (135/95)

Hang Power Clean x 9 (135/95)

Push-Jerk x 6 (135/95)

Max Calorie Row in Time Remaining

4 min rest

AMRAP 4 – 1 rd

Deadlift x 12 (155/135)

Hang Power Clean x 9 (155/135)

Push-Jerk x 6 (155/135)

Max Calorie Row in Time Remaining

 

WOD #2 – 4 min

Back Squat x 5 (75%)

 

WOD #3 – EMOM 10

Kettlebell Swing x 10 (55/35)

Push-ups x 10

Air Squat x 10

 

Skill:

Double Unders

 

Accessory:

4  rd

Dumbbell Floor Press x 10

Upright Row x 10

CrossFit Workout

 

WOD #1 – EMOM 8

Hang Power Snatch + Power Snatch (70%)

 

WOD #2 – EMOM 8

1 Pausing Overhead Squat + 1 Overhead Squat (70%)

 

WOD #3 – AMRAP 15

Power Snatch x 55 (95/65)

Pull-up x 55

Row x 55 Calories

Handstand Push-up x 55

 

WOD #4 – 4 min

Front Squat

75% x 3 (4)

 

Skill:

Double Unders

 

Accessory:

Barbell Curl x 15 (4)

Chest 2 Bar x 10 (4)

CrossFit Workout

WOD #1 – 5 min
Rope Climb x 6

WOD #2 – 4 min
Back Squat
75% x 4 (3)

WOD #3 – AMRAP 20
Power Clean x 7 (135/95)
Burpee 2 Plate x 7
200m run

WOD #4 – EMOM 7
Odd Min – Kettlebell Swing x 15
Even Min – Goblet Squat x 15 (Feet together

Skill:
Double Unders

Accessory:
Bench Press x 10,8,6,4,2
Pull-up x 10 (After ea BP rd)