CrossFit WOD, August 31, 2018

Tommy Mac

Metcon
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

CrossFit WOD, August 30, 2018

Everybody Say Jump

Metcon

Weightlifting
Deadlift (5-5-AMRAP)
Warmup 5×5@50%
Then 5@ 65%
5@ 75%
Score AMRAP at 85%
Everybody Say Jump (Time)
150 Box Jumps for time 24/20"
Run 100m after every 15 jumps

CrossFit WOD, August 29, 2018

No Stairs for Dayzzzz

Metcon
CFNE “Flight Simulator” (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DUs for time.
**Scaling options
1. 5-10-15-20-25-20-15-10-5 DU
2. Single unders
3. 5-10-15-20-25-30-35-30-25-20-15-10-5

Metcon
No Stairs for Dayzzz (Time)
10 Rounds
50m Fr Rack KB Carry 53/35# (2 bells)
50m Farmers Carry
20 Lunges (walk or in place)

CrossFit WOD, August 28, 2018

KB/WB Ladders

Metcon

Weightlifting
Shoulder Press (5-5-AMRAP)
Warmup with 5×5 at 50%
then 5@ 65%
5 @ 75%
Score AMRAP 85%
KB/WB Ladders (Time)
1-2-3-4-5-6-7-8-9-10
RKB 53/35#
WB 20/14#
10-9-8-7-6-5-4-3-2-1
WB
RKB

Rx+ 70/53#

15:00 Cap

CrossFit WOD, August 27, 2018

Icon 3

Warm-up
Run 200m
Then 3 Rounds:
10 Air Squats
10 Push-ups
10 Pvc Passthrough

Mobility
:30 Thread needle each side
:30 Pigeon each side
1:00 Cobra
1:00 Ankle stretch each side

Weightlifting
20:00
40-50%
FS/CJ/PS (10 Light Singles)
Complex
1Front Squat, 1 C&J, 1 Power Snatch

Metcon
10:00 Cap
Not Rx if over 10:00
Scale accordingly. Chris Spealler invented, he scales it
Icon 3 (Time)
For Time
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)

CrossFit WOD, August 26, 2018

open gym 8/25/18

Metcon
BroomStick Mile (Time)
25 back squats(95/65)
25 front squats
25 overhead squats
400m run
25 shoulder press
25 push press
25 push jerks
400m run
50 hang cleans
400m run
50 power snatches
400m run

Metcon
Running Annie (Time)
50-40-30-20-10
DU
Sit-up
Run 400 after each round

CrossFit WOD, August 25, 2018

Runny Cindy

Metcon
This one was concocted by Dave (The Cindy part) and Chelsea (egg on spoon)
Enjoy!!!!
Runny Cindy (AMRAP – Rounds and Reps)
40:00 AMRAP
Teams of 4
8 Rounds of Cindy
400m Relay run with egg on spoon

Score rounds/reps of Cindy

CrossFit WOD, August 23, 2018

Watch Your Step Coming Down

Warm-up
Row 250 Then:
3 Rounds
10 Sit-up
10 PVC Passthrough
10 Push-up

Mobility
:30 Pigeon each side
:30 Thread the needle each side
:30 Pec door stretch each side

MOD
10:00 to find max height
Max Height Box Jump (Distance)

Gymnastics
5:00
Toes-To-Bar (EMOM 5)
5:00 EMOM Score total reps

Metcon
15:00
Watch Your Step Coming Down (3 Rounds for reps)
10-9-8-7-6-5-4-3-2-1 each round

3:00
DU
Sit-up
Rest 3:00
3:00
AKB 53/35#
Burpees
Rest 3:00
3:00
Push-up
Lunges (each leg)

You may thank coach Jim for this one
Each 3:00 down the ladder if completed start at the top 1 full round = 110 reps

CrossFit WOD, August 22, 2018

Half Bad

Weightlifting

Warm-up
Row 400/300m
Then
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
Banded Pass Throughs – 1 Minute
Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute
With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute
With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.

Deadlift (2-2-2-2-2)
80%

Metcon
Half Bad (AMRAP – Rounds and Reps)
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups