CrossFit WOD, October 28, 2019

Monday 10-28-2019

Metcon (1 Rounds for reps)
Alt. EMOTM 25
Minute 1:
12 DB Hang Clean and Jerk 50/35
Minute 2:
12 Slam Ball 20/10
Minute 3:
50 Double Unders
Minute 4:
10 Single DB Box Step Ups 50/35
Minute 5:
12/9 Cal Bike

Score = Total reps.

Stimulus:
Longer duration workout designed to keep a steady elevated heart rate throughout the 25:00. DB work should be a moderate weight throughout and unbroken. All other movements should be able to completed under :45. For athletes developing double unders, practice for :40.

CrossFit WOD, August 27, 2019

Tuesday 08-27-2019

 

Weightlifting
Bench Press (3-3-3-3-3-3-3)

Gymnastic Skill/Strength:

Alt. EMOTM 14

Even: 3 Bench Press
Odd: 2 Rope Climbs

*Stimulus:
Bench press is increasing loads each round.
Work to heavy, but not expecting 3RM given EMOTM time frame.

Perfect rope climbing technique.
Focus on movement rather than speed.

Metcon (Time)

5 RFT
200 M Med Ball Run 20#/14#
15 KB Swings 53#/35#
10 Push Jerks 135#/95#

*Stimulus:
Object run will slow the pace down, but once inside all reps should be fast and unbroken through at least 3 rounds.
Push Jerks should be moderate weight.

CrossFit WOD, August 22, 2019

Thursday 08-22-2019

 

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
10 Box Jump Overs 24″/20″
10 Devils Press 35#/25#
10 Ring Dips
3 Rope Climbs

*Run 200 M every 5:00, starting at 0:00.

*Stimulus:
Capacity test aiming for 20:00 on constant motion. Loading on devils press should be light. Skill work on rope climbs and ring dips.

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

 

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CrossFit WOD, August 6, 2019

Tuesday 08-06-2019

 

Weightlifting
Front Squat (10-8-6-4-4-2-2)
Front Squats
10-8-6-4-4-2-2
Metcon (AMRAP – Rounds and Reps)

AMRAP 14
9 DB Front Squats 50#/35#
12 Lateral Burpees over DB
15 Pull Ups

*DB = Two DBs held in the front rack position.

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

CrossFit WOD, August 4, 2019

Sunday 08-04-2019

 

Metcon (7 Rounds for reps)

Alt. EMOM 35
Min. 1:00:
12/8 Calorie Bike
Min. 2:00:
12 DB Front Rack Reverse Lunges
50#/35#
Min. 3:00:
12 Alt. DB Power Snatches
50#/35#
Min 4:00:
12 Slam Ball 20#/10#
Min. 5:00:
35 Double Unders

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

 

Saturday 06-08-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

14 KB Reverse Lunges 53#/35#

7 Toes to Bar

*Alternate full rounds with partner

*After each partner completes a full round, run 200m together.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Friday 06-07-2019

CrossFit Caldwell – CrossFit

Metcon (No Measure)

5 Rounds (Not For Time)

Every 3 minutes perform:

3 Push Jerks &

3 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

16 DB Push Jerks (8 each arm)

600m Run

4 Rope Climbs

Rx

DB: 50#/35#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 06-06-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Part I.)

AMRAP 10

9 HSPU

12/10 Cal Row

Rest 5 minutes then perform Part II.

Metcon (AMRAP – Rounds and Reps)

Part II.)

AMRAP 10

10 KB Swings 53#/35#

12 Box Jump Overs 24″/20″

Wednesday 06-05-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Clean

(Running Clock 20)

A.) 0:00-12:00

Build to 85%+ of 1 RM Squat Clean

Metcon (Time)

B.) 12:00-20:00

Complete 12 Squat Cleans at (85%+) for time.

*8 minute cap

Metcon (Time)

4 RFT

400m run

20 Wall Balls

15 Pull Ups

Rx

Medball: 20#/14#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.