Gym WODs

Tuesday Aug 30, 2016

Skill work:
Three rounds:
Hang power snatch, x3
Hang squat snatch, x3 with 45/35 lb. bar

Five rounds of:
Hang squat snatch, x3
Dislocates, x10
Lateral bar hops, x20

WOD 160820:
20 minute AMRAP of:
3 hang squat snatches @ 60% of power snatch
5 burpee over bar
10 sit ups
Rest 1:00

Beginner WOD:
sub 3 hang power snatches + overhead squat

Monday Aug 29, 2016

Skill work:
(Four rounds through)
Turkish get up, x3 each arm
Duck walk, x24ft
Kipping practice, x10:
-kip swing
-butterfly swings
-ring kip swings

WOD 160829:
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Score as total reps.

From CrossFit.com on August 22, 2016.

Saturday Aug 27, 2016

In teams of three, complete the following.

50-40-30-20-10 reps of:
Rowing, calories
Push ups
(Rest)

Start one partner at each station (including rest). Once everyone completes their respective work, rotate as a group. Repeat until everyone has finished. There should be one person resting at all times.

Friday Aug 26, 2016

Deadlift, build up to 1 Rep max
(rep scheme, 5,5,3,3,2,1,1...1)

Four rounds of:
Power clean + push jerk, x2
Hang/ swing, :20
Dot drills, x6
*run to Ash & back twice during warm up.
"Free Ranger"
For time:
12 Clean & Jerks
3 Rope ascents
400m run (or row 400/350m)
9 Clean & Jerks
2 Rope ascents
400m run (or row 400/350m)
6 Clean & Jerks
1 Rope ascent
400m run (or row 400/350m)

*to be completed @ 60% of your power clean requirement on the band site.

Last completed on June 10th, 2016.
15 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)
12 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)
9 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)

Wednesday Aug 24, 2016

Back squat, build up to 1 Rep max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds through:
Kip swing, x10
Kettlebell swings, x8-10 building up
Handstand kick ups, x10
18 minute AMRAP:
Kettlebell swing, American, 28/20kg, x10
Sit up, x15
Handstand walk, 20ft (5 mats)
Rest 1:00

Beginner:
Scale seal walk for handstand walk.
20/12kg kettlebell swing, Russian.

Tuesday Aug 23, 2016

Three sets of:
Hang power clean, x3
Hang squat clean, x3
*With 45/35 lb. bar working on speed under the bar.

Then,

Five rounds through:
Hang power clean, x3 building up to weight
Hang squat clean, x3
Dot drills, x6
Row 200/150m
Four rounds of 2:00 on, 2:00 off, max meters:

Hang squat clean, x3 @ 45% of front squat metric
Barbell lunge, x3 each leg
Box jump, x10 24/20 inch box
Row

Beginner:
Hang power clean, x5 @ 45/35 lb. bar.
Barbell lunge, x5 each leg

Monday Aug 22, 2016

Bench press, build to a 1 Rep Max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds of:
Strict press, x3
Push press, x3
Push jerk, x3
Kip swing, x10
High knee skips, x50
Complete the following ladder for time:
12 split jerks, 95/65
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

5 strict presses
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

12 split jerks
7 pull ups
10 V-ups
100 single unders

15 minute time cap.

Last completed on June 21, 2016
Five rounds for time of:
10 push press, 45/35
8 jumping pull ups
10 V-ups
100 single unders

15 minute time cap.
Five rounds for time of:
5 split jerks @ 100% of your PRESS band standard
3 bar muscle ups
10 toes to bar unbroken from your last BMU
150 single unders

15 minute time cap.

Saturday Aug 20, 2016

Teams of 3-4, rip out the following for time:
50 pull ups, total
100 push ups, total
200 sit ups, total
300 walking lunges, total
2500m row

*every team MUST be co-ed.

**all teammates can be working simultaneously, except on the rowers.

***complete the WOD in order, moving to each station after completing the previous.

Friday Aug 19, 2016

Three rounds through:
3 turkish get ups, each arm
Wall balls, x5-10
KB swings, x5-10
Push press, x5-10
Double under practice, x15
"Gator"

40-30-20 reps for time:
Double unders
Wall balls
Kettlebell swings, Russian
Push press, 45/35 empty bar
Row, calories

*All moves must be completed unbroken

20 minute time cap.

Blue & Green band:
14/12 lb. medicine ball. 20/12kg kettlebell.

Red & Black band:
20/14 lb. medicine ball. 24/16kg kettlebell.

Wednesday Aug 17, 2016

Deadlift 3x3
(add weight to last time - max reps on last set)
MAXING NEXT WEEK!

Four rounds through:
Hang power snatch, light, x3
Overhead squat, x3
Double under practice, x15
5 minute AMRAP of:
Hang power snatch, x3 @ 50% of power snatch
Overhead squat, x5
Double under, x30

Rest 3:00

5 minute AMRAP of:
Hang power snatch, x3
Overhead squat, x5
Double under, x30