CrossfitWOD

Fri - Dec 19, 2014 : Short and Quick to end the week
Fitness-motivation-38

HOLIDAY SCHEDULE
Christmas Eve: 9:30 A.M. only
Christmas Day: Closed
December 26th: 9:00 A.M. & 6:00P.M.
December 27th-30th: Normal Hours
New Years Eve: 9 A.M. & 6 P.M.
New Years Day: 9:30 A.M. only

CrossFit:
Wendler DL
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
30 Squat Clean Thrusters (135/95)
*EMOM 3 Burpees

CrossFit +:
3x20s HeadStand Hold
3x1min Plank
3x20s L-Sit
8min EMOM
ODD-2 Bar MU
Even-2 Ring MU

30TTB
30 WB
30 STOH (155/105)
30 WB
30 TTB
5 Rope Climbs

Strength:
F.S.: 3x5 78%
Snatch balance - 70% (of Snatch) 3 x 4
Power snatch + snatch - 75% (of power snatch) 1+1 x 5 sets; 2 min rest

Thu - Dec 18, 2014 : Recovery Day!
10524650_821631651214179_7109331818499265295_n

On-Ramp:
Snatch Tech.
*THEN*
2K Easy Row
*THEN*
Mobility

CrossFit:
10min EMOM
3 Squat Snatches
*THEN*
2k Easy Row
*THEN*
Mobility

CrossFit +:
5 Wall Walks w/5 Shrugs at top
2x7 Strict HSPU
2x10 Kipping HSPU w/deficit
2x20m HS Walk
7min EMOM
1 Legless Rope Climb
1 Regular Rope Climb

1000m Row
100 DU
1000m Run
100 DU
1000m Row
100 DU
1000m Run
50 Pull-Ups

Strength:
Floor Press: 8x3 60%
Decline Push Ups (feet elevated):3x15
DB Skull Crushers: 3x15
DB Military Press: 3x10

Wed - Dec 17, 2014 : Benchmark Wednesday!
Img_2035-300x300

On-Ramp:
Press Tech.
*THEN*
3 Rounds
400m Run
20 Box Jumps
20 WB

CrossFit:
Wendler Press
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
"KELLY"
5 Rounds
400m Run
30 Box Jump (24/20)
30 WB (20/14)

CrossFit+:
2x10 ButterFly Tech.
*start with small circles getting bigger each rep with last rep being chin over bar
-1x10 Butterfly Pull-Ups
-1 Butterfly Pull-Up 1s Pull-Up Hold
2 Butterfly Pull-Ups 2s Pull-Up Hold
Though 5
-7min EMOM
10 Alt. Pistols

Class Wod

Strength:
- Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) 3 x 2+2 ; 1 min rest

- Clean & jerk - 60% 2 x 3; 65% 2 x 2; 70% 1 x 3; 1 min rest

Tue - Dec 16, 2014 : Getting those pull-ups stonger
Dan-bailey-weighted-pull-up

On-Ramp:
5x5 Strict Pull-Ups
*THEN*
12 min AMRAP
8 TTB
8 OHS
8 Burpees

CrossFit:
5x5 Weighted Pull-Ups
*THEN*
15 min AMRAP
10 TTB
10 OHS (95/65)
10 Bar Over Burpees

CrossFit +:
3x10 Strict Dips
4x20s Dip Hold
*2 sets at Support and 2 sets at Deep Support
2x8 Tuck to Frog
7min EMOM
12 Ring Rows

5 Rounds
20 GHD
30s All out row
Rest 3 min between rounds

10min Easy Run

Strength:
"Week 3"
HEAVY DL
-DL off 4in Blocks: 80% 5x2
-Barbell Rows: 3x10
-Barbell Shrugs: 2x20

Mon - Dec 15, 2014 : AHHHH Push It
Tpp_frmdpstr_12x16_002a_1024x1024

On-Ramp:
Squat Tech.
*THEN*
50 Push-Ups for time
*every time you break 15 KBS

CrossFit:
Wendler Back Squats
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
100 Push-Ups for time
*every time you break 15 KBS (55/35)

CrossFit +:
-3x10 Strict Pull-Ups
-3x20s Pull-Up Holds
-3x20 Arch to Hollow
7min EMOM
10 TTB
*Try to Hold towel in between feet

3 rounds
10 Squat Snatch (115/80)
1min ttb
1min bar over burpees
-5min rest
3 rounds
10 DL. (225/155)
4 plate pushes across gym
2min rest

Strength:
- Snatch deadlift - 103% 3 x 3

- Push press - 76% 5 x 5

Displaying Post 1 - 5 of 681 in total
← Previous 1 3 4 5 6 7 8 9 136 137