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CrossFit WOD

08/26/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

24/16kg
10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats, 10 swings / 8 goblet squats…ladder down until you perform 10 swings / 1 goblet squat

Metcon (Time)

24/16kg
1-2-3-4-5-6-5-4-3-2-1
KB press R/L
KB row R/L

Metcon (No Measure)

TGU

08/25/14 WOD

Main – CrossFit

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Snatch

20 mins to establish a 1rm Snatch

Metcon (Time)

14 Power Snatches 95/65
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups

08/23/14 WOD

Main – CrossFit

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Snatch

15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

Metcon (AMRAP – Reps)

Tabata 20:10
Air squats
Box Jumps
Slamballs
KB Snatch Transfer
Hollow Rocks

08/23/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

Partner Swing-12 min 24/16kg
Every minute switch

Metcon (AMRAP – Reps)

Partner Workout-20 min
Partner (A) Snatch
Partner (B) Slamballs
Both must be working simultaneous
Number of total snatches is score

08/23/14 Olympic Lifting

Main – Olympic Lifting

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Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

– 1X1@95%

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

1X1@90%

Snatch Balance

Snatch Balance: 3RM

Snatch Balance

3X1@95%

Snatch Balance

3X1@90%

Strict GH Raise (3×8)

3X8 with controlled tempo throughout

08/22/14 WOD

Main – CrossFit

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Back Squat

5×3 Pause Back Squats (3 sec pause) – @ 80% – rest 60 sec.

Metcon (Time)

30 Jumping Back Squats 45/35
50 KB Swings 24/16kg
100 Double-Unders
50 Push Press 75/55
30 T2B

08/21/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

300 swings 24/16kg (single bell)
20 rep sets
After each set do
Dbl KB 24/16kg
2 Cleans
1 Strict press
3 Front squat

Metcon (Weight)

TGU
Superman series

08/21/14 WOD

Main – CrossFit

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Snatch Grip Deadlift

1 Rm

Metcon (Time)

21-15-9
Wallballs-Must be unbroken 20/14
Burpees
Deadlift-225/165
*penalty is 800m run

08/20/14 WOD


Main – CrossFit

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Snatch

Snatch: 5X2@80% – rest 90 sec.

Metcon (Time)

3 rounds for time of:

50 Ab-Mat Sit-ups
25 Shoulder Touches
25 (steps) OH Lunges (in place) 95/65

08/19/14 WOD

Main – CrossFit

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Back Squat

Back Squat: 5X3@75%

Metcon (Time)

3 rounds for time of:

24 KBS 24/16kg
16 C2B Pull-ups
8 Push Jerks 155/105#