WOD

CrossFit WOD Thur Oct 19, 2017

A. Chipper For Time (30 min cap):

100 Double-unders (200 singles)
90 Air Squats
80 second Plank Hold (ADV Rings)
70 Front Squats (75/55)
60 Knees to Elbows
50 Push-ups (ADV Rings)
40 OHS (75/55)
30 Bar-Facing Burpees
20 Ring Rows (ADV 10 Bar Muscle-ups)
10 Turkish Get-ups (44/26, ADV 70/53)

CrossFit WOD Wed Oct 18, 2017

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

5 Strict Press
5 Push Press/Jerks
20 Abmat Sit-ups (INT 15-20 V-ups, ADV 15 GHD)
60 seconds Kipping HSPU

B. On your own after class – AMRAP 6 min:

100 strokes Assault Bike (count “right hand” forward)
5 Pull-ups (ADV CTB)
1 Wall-Climb
10 Pull-ups (ADV CTB)
2 Wall-Climbs
15 Pull-ups (ADV CTB)
3 Wall-climbs
Etc…

CrossFit WOD Tues Oct 17, 2017

A. Reps 15-12-9-6-3 “For Time” (12 min cap):

Power Cleans (110/75, ADV 135/95)
Push-ups (ADV Ring Dips)
Box Jump overs (24/20’’, ADV 30/24’’)

Rest 8 min (till 20:00 mark)

B. 4 Rounds (12 min cap):

50 Double-unders (100 singles)
20 KBS (53/35#)
8 Burpee Pull-ups (ADV 4 Burpee Ring Muscle-ups)

C. On your own after class (optional):
Row 2k
OR
Run 1600m

CrossFit WOD Mon Oct 16, 2017

This is week 1 of the second “micro-cycle.” The loading for the core movements
should be heavier than the 5 reps from four weeks prior.

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

 

5 Back Squats
5 Power Snatch TnG
7 Wall-Ball toss for MAX HEIGHT (reset each rep) *heavy
60 seconds of Burpee DB Squat Clean Thruster (choose challenging load)

B. On your own after class
For Time (7 min cap):

20 TTB
Run 400m
15 TTB
Run 400m
10 TTB

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