Friday January 27th, 2017
Olympic 5 x 2 Snatch – Build to heavy double Conditioning Crossfit Games Open 11.4 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120#/88#) 10 Muscle-ups Cash-Out 50 Pistols or 100yd Walking Lunge
WOD Blog
Wednesday January 25th, 2017
Strength Front Squat – A. Every 2 minute for five sets: 5 reps @ 50% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 2 reps @ 85% B. 2 x 8-10 @ 75% Conditioning 3 rounds for time: 9 Deadlifts (275#/183#, scale to 65-70% 1RM) 15 Toes-2-Bar 21 Box Jumps (24″/20″)
Tuesday January 24th, 2017
Endurance Row – 6 x 1:00 Max Calories/2:00 Rest Conditioning 12 minute AMRAP: 3-6-9-12-15, etc. Handstand Push-ups 30 Double Unders *Sub Double Kb Push Press for HSPU’s/30 Plate Hops for Double Unders
Monday January 23rd, 2017
Olympic 5 x 2.2.2 Power Clean – every 3 minutes Perform 2 touch and go power cleans, rest 5-10 seconds, repeat for three sets. Do this every three minutes for five total sets. Conditioning 21-15-9 for time: Wall Balls (30/20) C2B Pull-ups Hang Cleans (135/93)
Friday January 20th, 2017
Partner WOD With a partner, complete the following for time: 5k Row 150 Burpees + 150 Kb Swings (60#/44#) Both partners are working at the same time. One is rowing, while the other is performing either Burpees or Kb Swings. If the 5k row is completed before the Burpees and Kb Swings are completed, then …
Wednesday January 18th, 2017
Strength Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @85-90% *If you do not know your one rep max deadlift then build to something that is challenging but does not compromise form. Conditioning For time: 30 Lateral Bar Hopping Burpees 30 Overhead Squats (95#/63#) 20 …
Tuesday January 17th, 2017
Strength 5 sets of: 5 Push Press @ 8-9 RPE Rest :45 :45-:60 Weighted Plank Hold Rest :60 Conditioning 3 rounds – each for time: 500m Row 10/10 One Armed Hang Kb Snatch (60#/44#) 20 Handstand Push-ups Rest 2 minutes between each round.
Monday January 16th, 2017
Olympic Clean + Jerk 12 minutes to work up to today’s max Strength Front Squat 4×5 @ 65%-70%-75%-75% Conditioning Open 13.4 7 minute AMRAP: 3 Clean and Jerks (135#/93#) 3 Toes-2-Bar 6 Clean and Jerks 6 Toes-2-Bar 9-9 12-12 15-15… Continue up the ladder until the end of the seven minutes.
Saturday January 14th, 2017
Team WOD In teams of four, complete as many rounds as possible in 30 minute of: 300/250m Row 20 Hollow Rocks 20 Kb Swings (60#/44#) Rest Only one person is working at a time. Teammates rotate when all team members have completed their task.
Friday January 13th, 2017
Olympic 7 x 1 Power Snatch + 1 Squat Snatch – Every :90 Conditioning 12 minute AMRAP: 40 Double Unders 20 Pull-ups 10 Thrusters (135#/93#)