Gym WODs

Monday Aug 14, 2017

(12 minutes/ 5 rounds)
2 Power clean
2 Push press
2 Back squat
100 Single unders
25 minutes to complete the following:
Run 800m for time

Then, five rounds @ 85% of metric
2 Power cleans
4 Push presses
6 Back squats

Then, @ the 25 minute mark:
Run 800m for time

Score is the total run time and the weight used.

Saturday Aug 12, 2017

(10 minutes/ 2 rounds)
Pick a team!
7 KB swings
7 KB squats
7 Jerks
7 Overhead squats
7 DB snatches
7 DB thrusters
Jog to Ash
In teams of 2-3
7:30 of work/ 1:30 of rest AMRAP x3 rounds:

Begin each round with a team 500m run.

Then,

Station A:
10 Kettlebell swings
10 Kettlebell squats

Station B:
10 Jerks
10 Overhead squats

Station C:
10 Dumbbell snatches
10 Dumbbell thrusters

Friday Aug 11, 2017

(15 minutes)
Rope climb double ups
2-2-2-2

Between sets:
40ft Handstand walk
15 Double unders

“Double ups” a la CrossFit.com are seated rope climbs with a quick touch and go at the bottom of rep #1 right into rep #2.
“Wall ball Annie”
50-40-30-20-10 reps for time:
Wall balls @ 20/14
Double unders
Sit ups

Last completed on December 13th 2016

Thursday Aug 10, 2017

WOD Drills
(10 minutes)
1 Power snatch
1 Overhead squat
1 Squat snatch

Workout of the Day
Every 1:40 x10 rounds:
1 Squat snatch
3 Burpees

Auxiliary strength
Three rounds of:
7 Sots press (snatch)
7 Cuban rotations
7 Sumo squats + :20 hold

Tuesday Aug 08, 2017

(18 minutes)
Atlas stone shoulders
6-6-6-6-6-6

Between sets:
6 Over unders
5 Strict pull ups
10 Kip swings
Six rounds AMRAP of:
:20 seconds burpees
:20 seconds rest
:20 seconds of toes to bar
:20 seconds of rest

Saturday Aug 05, 2017

(8 minutes/3 rounds)
5 Romanian deadlifts
5 Hang muscle cleans
5 Strict presses
Row 8 calories
In teams of 3, AMRAP in 24 minutes:
1 Romanian deadlift
1 Hang muscle clean
1 Strict press

After each teammate completes a round, add 1 rep for each movement.

Every 6:00, one teammate must row 30/26 calories while another teammate supports the barbell in the overhead position.

Friday Aug 04, 2017

(15 minutes)
Handstand push ups 10-10-10-10

Between sets:
5 Medicine ball cleans
8 Scapular pull ups
Row 200m
12 minute AMRAP of:
1 Weighted pull up
5 Medicine ball cleans
2 Weighted pull ups
10 Medicine ball cleans
3 Weighted pull ups
15 Medicine ball cleans
…

Continue adding 1 more weighted pull up and 5 more medicine ball cleans each round.

Men use 20 lb. ball and women use 12 lb. ball for BOTH movements.

Thursday Aug 03, 2017

WOD Drills
(12 minutes/ 8 rounds)
1 Power snatch
1 Hang power snatch
2 Overhead squats
12 Lateral bar hops

Workout of the Day
Every 1:30 x10 rounds
1 Power snatch
1 Hang power snatch
1 Overhead squat
15 Double unders

Auxiliary strength
Three rounds through:
7 Sots press (snatch)
7 Cuban rotations
7 Back extensions