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CrossFit WOD

09/13/14 WOD


Main – CrossFit

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Snatch

15 minutes to establish a 1RM Snatch

Metcon (Time)

“FraManda”

21 Thursters 135/95
9 MU
15 Thursters 135/95
7 MU
9 Thursters 135/95
5 MU

09/12/14 WOD


Main – CrossFit

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2 Power Clean + 1 Push Jerk

2 Power Clean + 1 Push Jerk: – Find max for the complex

2 Power Clean + 1 Push Jerk

then 2X1@95%

2 Power Clean + 1 Push Jerk

2X1@90%

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

09/11/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 10 min
Swings 10 reps 40/32 kg

Metcon (Time)

Ladder 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
After each set waiters walk R/L 50ft

Metcon (Weight)

TGU

09/11/14 WOD


Main – CrossFit

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Snatch Grip Deadlift

75%

Snatch Grip Deadlift

85%

Snatch Grip Deadlift

95%

Metcon (Time)

For time:
225/155-lb. deadlifts, 15 reps
Run 400 meters
225/155-lb. deadlifts, 12reps
Run 400 meters
225/155-lb. deadlifts, 9 reps
Run 400 meters
225/155-lb. deadlifts, 6 reps
Run 400 meters

09/11/14 WOD


Main – CrossFit

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Snatch Grip Deadlift

5@75%

Snatch Grip Deadlift

3@85%

Snatch Grip Deadlift

1@95%

Metcon (Time)

For time:
225/155-lb. deadlifts, 15 reps
Run 400 meters
225/155-lb. deadlifts, 12reps
Run 400 meters
225/155-lb. deadlifts, 9 reps
Run 400 meters
225/155-lb. deadlifts, 6 reps
Run 400 meters

09/10/14 WOD


Main – CrossFit

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3 Position Clean + Jerk

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk –

3 Position Clean + Jerk

1X1@95%

3 Position Clean + Jerk

1X1@90%

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 135/95#
-then-
3 min ME Lateral Burpees (over bar)

09/09/14 WOD


Main – CrossFit

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Paused Front Squat

4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Metcon (Time)

100 DU’s

75 Dbl KBFS (24/16kg)

50 Burpees

25 T2B

09/09/14 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Rounds)

15 AMRAP 24/16kg
The complex is 5 cycles=1rd
One Arm Swing
Single Arm Clean and Press
Single Arm Snatch
Single Arm Front Squat

Metcon (Time)

Four rounds 16/12kg
Renegade rows-10 R/L
Dbl swings-15
Farmers Lunge-100ft

09/08/14 WOD


Main – CrossFit

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3 Position Snatch

3 Position Snatch Max (Floor, Hang, Power Position – do not drop bar)

3 Position Snatch

1×1@95%

3 Position Snatch

1×1@90%

Metcon (Time)

3 Rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg
20 KB Snatches (R/L 10) 24/16kg

09/06/14 WOD


Main – CrossFit

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Power Snatch

EMOM for 5:00 – 2 T&G Power Snatches @ 75-85%

Power Clean

EMOM for 5:00 – 2 T&G Power Clean and Push Jerk @ 75-85%

Metcon (Time)

10 Clean and Jerks 135/95
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups