CrossfitWOD

Tue - Sep 01, 2015 : Do Work!
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On-Ramp:
Press Tech.
*THEN*
4 Rounds
7 Power Cleans
15 Box Jumps
7 HSPU

CrossFit:
Press: 75%x5,85%x3,95%x1+
*THEN*
5 Rounds
7 Power Cleans (155/105)
20 Box Jumps (24/20)
7 HSPU

CrossFit +:
1. Snatch
1RM

2. Clean Jerk
1RM

3. Squat
Back Squat 5×10 climbing each set

4. Gymnastic Pulling:
EMOMx8: 1 Legless Rope Climb

5. Rowing
EMOMx12
Odd: 20/15 Cals
Even: 5 TnG Power Snatches, 135/95

6. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings (55/35)

7. Midline Accessory Work
EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest

8. CrossOver Symmetry
Iron Scap Protocol

Mon - Aug 31, 2015 : TAILGATE PARTY!!!!!
Mississippi-st-vs.-lsu

TAILGATE PARTY!!!!!

On Saturday, September 12th Hurricane CrossFit will be hosting an LSU tailgate party. The game starts at 8:15pm but we will start the BBQ and hanging out around 4pm. So come out and enjoy an afternoon of good food, friends, and football. If you have washer boards or anything of that nature please feel free to bring them! Please sing-up at the front desk if you plan on attending.

P.S. If anybody is willing to cook and/or bring their BBQ pit please let us know!

On-Ramp:
Squat Tech.
*THEN*
Same as CF

CrossFit:
Back Squat: 75%x5, 85%x3,95%x1+
*THEN*
21-15-9
Front Rack Lunge (135/95)
Push Jerks

CrossFit+:
1. Snatch
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch

2. Clean & Jerk
EMOMx10: 1 Clean and Jerk @ 75%

3. Squat
A. 3×2 Front Squat @95%
B. 2×3 Back Squat @90%

4. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

5. Midline Accessory Work
5 Rounds not for time of:
20 GHDSU
25 Hip Extensions

Fri - Aug 28, 2015 : KB Thrusters!!!

On-Ramp:
200m Run
20 Pull-Ups
10 KB Thrusters
20 Pull-Ups
200m Run

CrossFit:
DL: 70%x3,80%x3,90%x3+
*THEN*
400m Run
30 Pull-Ups
20 KB Thrusters (55/35)
30 Pull-Ups
400m Run

CrossFit +:
CLASS WOD
or
30min of Easy Cardio

Thu - Aug 27, 2015 : FGB Style
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On-Ramp:
Same as CF but 4 Rounds

CrossFit:
5 Rounds
1min stations
Cal Row
STOH (115/75)
Burpees

CrossFit +:
Barbell Conditioning
5-4-3-2-1 of:
Power Cleans, 185/135
Thrusters, 185/135

Gymnastics Pushing
A. 50 Strict HSPU for time
B. 2×50 ft. HS Walk, rest as needed between sets

Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

Wed - Aug 26, 2015 : Kelly

On-Ramp:
4 Rounds
200m Run
20 Box Jumps
20 WB

CrossFit:
"KELLY"
5 Rounds
Run 400 meters
30 Box jump (24/20)
30 Wall balls (20/14)

CrossFit +:.
Barbell Conditioning
50 Snatches for time, 135/95

2. Lower Body Pull
A. 2×2 Good mornings
B. 3×10 Glute Ham Raises
C. 2×30 Reverse Hypers

2 RFT:
100m Sled, 1.25xBodyweight
200m KB Farmers Carry, 2/1.5

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