Strength Back Squat A. Warm up: 8 reps @ 40% 1RM 6 reps @ 50% 4 reps @ 60% B. Working sets: 6 reps @ 70% 1RM 1 rep @ 90% 6 reps @ 75% 1 rep @ 95% 6 reps @ 80% 1 rep @ 100% Conditioning For time: 30 Pull-ups 10 Thrusters (75#/53#) …
WOD Blog
Saturday November 25th, 2017
Partner WOD With a partner, complete as many rounds as possible in 25 minutes of: 800m Run 50 Clean & Jerks *Partners must run 800m together. *The weights on the Clean and Jerk will increase each round Round 1 = 95#/63# Round 2 = 115#/83# Round 3 = 135#/93# Round 4 = 155#/103#
Thursday November 23rd, 2017
Don’t be a turkey, come on in to Capital City CrossFit at 7:00am or 8:00am to burn some calories before getting stuffed! Partner WOD Pass the Turkey 3.0 With a partner, complete as many reps as possible in 30 minutes of: 200 yd Farmers Carry (2 x 70#/53# Kbs) 60 Partner Wall Balls (20#/14#) 200 …
Wednesday November 22nd, 2017
Strength A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5) Rest :45 A2. 5 x 8/8 Single Leg RDL Rest :90 Conditioning With a partner, complete as many alternating rounds as possible in 20 minutes of: 500m Row While one partner is rowing, the other is completing the following: …
Tuesday November 21st, 2017
Olympic Every :90 for 12 minutes (8 sets): 1 Power Snatch + 1 Snatch Build to heavy with no misses. Conditioning CrossFit Open Workout 11.4 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120#/88#) 10 Muscle-ups
Monday November 20th, 2017
Strength Back Squat A Warm-up 8 reps @ 40% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85% B. Working Sets 10 x 1 @ 92.5% – Every minute, on the minute Conditioning Reps of 24-18-12 for time: Dumbbell Lunges (2 x 50#/35#) Dumbbell Push Press (2 x …
Saturday November 19th, 2017
Partner WOD With a partner, complete as many rounds and reps as possible in 25 minutes of: 60 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) *At the top of every minute (including the first minute) each partner must stop what they are doing and complete 4 burpees. Only one person working at a time. Score …
Friday November 17th, 2017
Strength/Accessory 3 sets: 10 Kb Front Squats @ 21×1 Tempo Rest :30-:45 10/10 Single Arm Kb Z-Press Rest :30-:45 :30/:30 Side Plank Rest :30-:45 Conditioning 15 minute AMRAP: 3 Kb Swings (60#/44#) 3 Box Jump Overs (24″/20″) 30 Double Unders 6 Kb Swings 6 Box Jumps Overs 30 Double Unders 9 Kb Swings 9 Box …
Wednesday November 15th, 2017
Conditioning A. In 5 minutes, complete the following: 30/25 Calorie Row 25 Hang Cleans (135#/93#) AMRAP Handstand Push-ups -Rest 3:00- B. In 5 minutes, complete the following: 30/25 Calorie Row 25 Front Squats (135#/93#) AMRAP C2B Pull-ups -Rest 3:00- C. In 5 minutes, complete the following: 30/25 Calorie Row 25 Shoulder-2-Overhead (135#/93#) AMRAP Toes-2-Bar Score …
Tuesday November 14th, 2017
Olympic Snatch Complex Every :90 for 12:00 (8 sets) complete: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Build in weight to something that is heavy for the day. No misses. Conditioning 4 rounds for time: 15 Power Snatches (75#/53#) 30 Double Unders 15 Lateral Bar Hopping Burpees