WORKOUT OF THE DAY (WOD)

CrossFit

SOS
admin| post | May 13, 2017| 0 Comments

CrossFit Structured - WOD


Metcon (Time)


A: Metcon (Time)

400m Run

3 Rounds of:
30 Box Jumps 24"/20"
30 Pull Ups
30 Balls Slams 30/30

800m Run

1 Round of:
50 Ground 2 overhead (95/65)
75 Russian KBS (G/Y)
100 Sit Ups

400m Run
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CrossFit

CrossFit
admin| post | May 12, 2017| 0 Comments

CrossFit Structured - WOD


Deadlift (8-3-8-3-8-3)


6 sets

8 @ 65%
3 @ 80%
8 @ 70%
3 @ 83%
8 @ 73%
3 @ 85%

Rest 2 minutes between each set
Partner Deadlift:

2 separate bars:

Partner 1 watches Partner2.

Each partner needs to have perfect form before advancing weight.

(NO FORM NO WEIGHT)

Metcon (Time)


5 Round s for TIME:

AMRAP 3:
3 Power Snatch (115/85#)
6 Push-ups
9 Air Squats

*Rest 1:00 after each round
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CrossFit

CrossFit
admin| post | May 11, 2017| 0 Comments

CrossFit Structured - WOD


Clean and Jerk (2+1)


2+1 @ 60%
2+1 @ 65%
2+1 @ 70%
2+1 @ 75%
4 x 2+1 @ 80%

Metcon (AMRAP - Reps)


5 Rounds,
1:00 Cal Row
1:00 PC (135/95)
1:00 Burpees over Bar
1:00 Rest

Score: Total Reps
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CrossFit

CrossFit
admin| post | | 0 Comments

CrossFit Structured - WOD


Push Press (10-8-6-4-6-8-10)


Push Press
10@ 50%
8 @ 60%
6 @ 65%
4 @ 75%
6 @ 65%
8 @ 60%
10@ 50%

Metcon (Time)


5RFT:
12 Burpees
35 DU’s

BK:
15 Burpee’s
50 DU’s

DU: 3:1 Singles
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CrossFit

CrossFit
admin| post | May 9, 2017| 0 Comments

CrossFit Structured - WOD


Metcon (Time)


Teams of 2 Complete:
150 R.Swings (O/B)
150 Burpees
150Cal Row

BUY OUT:

100 Sit-ups
(you go I go)

***Reps scheme:
Person 1 does 5
Person 2 does 5

Etc, etc, etc….

5/5
10/10
15/15
20/20
25/25
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CrossFit

Sweat
admin| post | | 0 Comments

CrossFit Structured - Sweat


Metcon (Time)


For time:
75 Row Calories
75 Box Jump Overs, 24/20 in
75 Deadlifts, 185/105 lbs
75 Wall Balls, 20/15 lbs
75 Ring Dips
75 Wall Balls, 20/15 lbs
75 Deadlifts, 185/105 lbs
75 Box Jump Overs, 24/20 in
75 Row Calories

Scaled: Teams of 2

Be smart…..your goal is to be 1 percent better, don’t be afraid to scale.

40 min cap. You can break up the work out any way you desire…...
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CrossFit

CrossFit
admin| post | May 8, 2017| 0 Comments

CrossFit Structured - WOD


Strength (5-5-5-5-5-5-5)


Floor Press:
14 min
Every 2 min perform 5
AHAP

Metcon (AMRAP - Rounds and Reps)


AMRAP 7
40 DU’s (3:1)
10 K2E

Rest 3 minutes

AMRAP 7
12 Cal Row
20 Jumping Lunges
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CrossFit

CrossFit
admin| post | May 7, 2017| 0 Comments

CrossFit Structured - WOD


Front Squat (10-8-6-4-2)


10 @ 50%
8 @ 60%
6 @70%
4 @ 80%
2 @ 85%

Metcon (AMRAP - Rounds and Reps)


AMRAP 18:
30 WB (20/15)
20 BJ (24/20)
10 Head Cutters G/Y

BK: 30"/24"
O/B
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CrossFit

CrossFit
admin| post | May 6, 2017| 0 Comments

CrossFit Structured - WOD


Metcon (Time)


SOS:

For time:
Run 800 meters
50 Back Squats, 135#
50 Floor press, 135#
Run 800 meters
35 Back Squats, 135#
35 Floor press, 135#
Run 800 meters
20 Back Squats, 135#
20 Floor press, 135#
Run 800 meters
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