W.O.D.

CrossFit WOD, October 17, 2018

101718

Weightlifting
Power Clean (2-2-2-2-2)
Ascend if possible post heaviest GOOD double
Tabata This Revisted (AMRAP – Reps)
Tabata This Revisited
Tabata Burpees
Tabata Air Squats
Tabata Pushups
Tabata Situps
Rest 1:00 between each Tabata
Score is lowest round of each Tabata

CrossFit WOD, October 16, 2018

101618

Weightlifting
Back Squat (5-3-AMRAP)
3×5 @ 50%
5 @ 75%
3@ 85%
AMRAP 95%

Metcon
101618 (Time)
5 Rounds
20 Box Jump 24/20"
20 DB Snatch (10 Each Side) 35/20#
Rx+ 50/35#

CrossFit WOD, October 15, 2018

101518

Weightlifting
Push Jerk (2-2-2-2-2)
Ascend in weight if possible post heaviest double
Newer athletes practice

Metcon
101518 (3 Rounds for reps)
3:00
5 Burpee Pullups
10 Air Squat
rest 1:00
3:00
10 DL 225/155
5 Pushup
Rest 1:00
3:00
10 Push Jerk 135/95
10 Situp

Rx+ 275/185 155/105

CrossFit WOD, October 13, 2018

Griff

Metcon
THIS WOD WILL BE 9am AT BEAUFORT HIGH SCHOOL TRACK AND FIELD
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
Tabata This Revisted (AMRAP – Reps)
Tabata This Revisited
Tabata Burpees
Tabata Air Squats
Tabata Pushups
Tabata Situps
Rest 1:00 between each Tabata
Score is lowest round of each Tabata

CrossFit WOD, October 12, 2018

DT

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, October 11, 2018

101118

Weightlifting
Bench Press (3-3-AMRAP)
3×5 @ 50%
3 @ 70%
3@ 80%
AMRAP 90%

Metcon
101118 (Time)
Every 3:00 x 5 Rounds
15 WB 20/14
10 KB Pullover Press 53/35#
5 Pull-ups

Rx+ 70/53# C2B

Score Slowest Round

CrossFit WOD, October 10, 2018

300

Warm-up
6:00
Run 400m once
Then rounds
:30 bar hang
5 air squat
10 sit-ups

Mobility
:30 Sampson each side
1:00 foam roll hip flexors
X3

Metcon
300 Reps (Time)
For time
300 total reps:
KB swings 44/26#
Goblet Squats
SDHP
RX+ = 53/35#

Gymnastics
Toes-To-Bar (5:00 EMOM)
Score Total Reps

CrossFit WOD, October 9, 2018

100918

Weightlifting
Back Squat (3-3-AMRAP)
3×5 @ 50%
3 @ 70%
3 @ 80%
AMRAP 90%

Metcon
100918 (Time)
4 Rounds
24 DU
12 HSPU
6 Box Jump Overs
200m Run
1:00 Rest

CrossFit WOD, October 8, 2018

Columbus Day “1492”

Warm-up
Coaches choice

Weightlifting
Power Clean (2-2-2-2-2)
Ascend. Newer athletes practice

Metcon
1492 (Time)
"1492"
10 Rounds
1 Clean & jerk 185/135
4 deadlift
9 Pull-up
2 Front squat

CrossFit WOD, October 6, 2018

Saturday 9/29/18

Metcon
Saturday 9/29/18
40:00 EMOM
0-4:00 Run 100m
5:00-9:00 15 Slamballs
10:00-14:00 10 DL 225/155
15:00-19:00 10 Wallballs
20:00-24:00 10 Box Jumps
25:00-29:00 8 Push Press 135/95
30:00-34:00 12 Push-up
35:00-39:00 10 Bicep Curls (empty bar)