WOD Blog

Thur 1/29/15

→ January 28, 2015

DSC_0143Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 1 minute btw sets

WOD
For time:
10 Overhead Squats (115/65 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (115/65 lbs)
10 Power Cleans (165/85 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Wed 1/28/15

→ January 27, 2015

IMG_4239SKILL
10 minutes to work on milestones

For times:

A. For time
Row 500/400 Meters
20 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

B. Three rounds for time of:
115/75 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C. Three rounds for time of:
115/75 lb Front-Racked Walking Lunges x 20 steps
24/20 Box Jumps x 10 reps

Time capped at 18 minutes

Tues 1/27/15

→ January 26, 2015

CFA DU jonEvery minute, on the minute, for 6 minutes:
Hang Clean + 2 Jerk @ 80-85%

THEN

For times:
175/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/75 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/65 lb Ground to Overhead x 10 reps

WOD
4 sets for times of:
30 (RX) 20 (SC) Double-Unders
20 Wall Ball Shots (20/14 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

 

Mon 1/26/15

→ January 25, 2015

CFA PBB Blake FS

2 minute AMRAP:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

2 minute AMRAP:
4 Power Cleans (175/105 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

2 minute AMRAP:
4 Front Squats (155/75 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

2 minute AMRAP:
4 Power Snatches (115/65 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT

Fri 1/23/15

→ January 22, 2015

CROSSFIT TOTAL

You will get three attempts for each lift in the following order

Back Squat 1RM
Strict Press 1RM
DL 1RM

**Once you begin I would recommend your first attempt be a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

Thurs 1/22/15

→ January 21, 2015

STRENGTH

12 Minutes to reach a 1RM for Thruster

WOD

Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/75 lbs)
6 Thrusters (135/75 lbs)
9 Shoulder to Overhead (135/75 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…Repeat!

Wed 1/21/15

→ January 20, 2015

STRENGTH

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 60 seconds btw sets

WOD

“DT Meets Mary”
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Tues 1/20/15

→ January 19, 2015

STRENGTH

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

WOD

8 sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

 

Mon 1/19/15

→ January 18, 2015

STRENGTH

Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed
https://www.youtube.com/watch?v=OP2ZoOXfvsw

THEN:

Three sets for max reps of: 45 seconds of Ground to Overhead (155/95 lbs)
Rest 45 seconds
Work on creating speed and efficiency moving the barbell from ground to overhead.

WOD

Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (20/14 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

Fri 1/16/15

→ January 15, 2015

CFA Caroline pushupsStrength
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

Then:

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
(https://www.youtube.com/watch?v=2C-uNgKwPLE)
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

WOD
Every 4 minutes, for 24 minutes (6 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20/14 lbs)
5 Dumbbell Burpee Box Step-Overs (AHAP)

For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets.
For example:
1 – 2:26
2 – 3:13
3 Skip