Archive for WOD

October 15, 2019

WOD: 101915

Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
15 wall balls (20/14)
12 pull-ups
9 hspu
Back Squat (Weight)
3 x 5
*Rest 2 min between sets

October 14, 2019

WOD: 101914

Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

October 12, 2019

WOD: 101912

Metcon (Time)
W/ Partner
1000 m row
80 MB Sit-ups
60 SB ground to over shoulder (100/70)
400 m farmers carry (AHAP)
200m bear hug carry (100/70)

October 11, 2019

WOD: 101911

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
2 rounds
10/8 Cal Bike
12 TTB
8 DB Thrusters (50/35)
2 rounds
10/8 Cal Bike
12 C2B Pull-ups
8 DB Thrusters (50/35)
DB Bench + DB Row (Weight)
5 x 5+5
1 set every 2 min.

October 10, 2019

WOD: 101910

Metcon (Distance)
20 min Run
Tempo 1 "Conversational Pace"
Run 10 min. out then 10 min back.
MWOD (Max reps)
15-20 min Mobility/Recovery
*power roll, lax ball, foam roll, stick, bands, floss, etc…

October 9, 2019

WOD: 101909

Metcon (AMRAP – Reps)
21 min EMOM
min 1 – 15/12 Cal Row
min 2 – 10 push-ups + 10 KB
sit-ups press
min 3 – 50 double unders
Back Squat (Weight)
3 x 7 (GP)
*Rest 90 sec between sets

October 8, 2019

WOD: 101908

CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

October 7, 2019

WOD: 101907

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Power Cleans (Weight)
8 min EMOM
1 x power clean @ 80-85%

October 5, 2019

WOD: 101905

Metcon (Time)
Team of 3
4 RFT
P1 -350 m run
P2 -SB Bear Hug Carry (90/70)
P3 -Rest
*SB carry is up Hamburger hill (approx. 40 yds up & 40 yds down)

October 4, 2019

WOD: 101904

Metcon (Time)
For Time (10 min CAP)
12 10 8 6 4 2
DB Squat Snatch alt. (75/50)
TTB
Box Squats (Weight)
3 x 3 (GP)
*Rest 90 sec between sets

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