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3/1/16.....again

BUY INRun / TTB-  5 Rounds (increase speed of set each round)- Run to the end of the parking lot / 10  x Toes to Rings

 

Air Force WOD- For Time-

20 x Thrusters (95/65lbs)*

20 x SDHP

20 x Overhead Squats

20 x Push Press

20 x Front Squats


*EMOM including the 0:00, you will perform 4 Burpees


Cash Out-  50 x Hollow Rocks

                 25-30 x Band Rows
 

 


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3/1/16

Buy In-  Snatch Complex- High Hang Power Snatch / High hang Squat Snatch / Full Snatch = 1 rep ;  2 reps of complex EOMOM for 12 min.



WOD-  10 min AMRAP

6 x Power Snatch (115/75lbs)

30 x Sprint Striders

3 x Handstand Push Ups



Cash Out-  Rope Climb Practice!!


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2/27/16

Buy In- Partners set is your rest-

            2 x 200m Row (2nd 100m is faster than first)

            1 x300m Row  (Fast)

            2 x 400m Row (Fast)

            1 x 500m Row (Fast)


WOD- 8 Min AMRAP-

8 x Toes to Rings

8 x Hand Release Push Ups

8 x Single Arm KB Snatches (55/35lbs)



Cash Out- 2 rounds with a continuously running clock 
           
                  
:30 Elbow Plank

                  :30 L-sit off Plyo Box

                  :30 Rt side plank

                  :30 Lft side Plank

                  :30 rest

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2/26/16

CROSSFIT OPEN WOD 16.1 (competition)


Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.
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Scaled (Wod for Classes)-

10 steps x Overhead or Front Rack lunges (95/65lb (or) 45/35lb)

8 x Bar Hop Burpees

10 steps x OH or Front Rack Lunges

8 x Chest to Bar or Jumping Pull ups





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2/25/16

BUY IN : Floor Press- 3 sets of 5 reps....INCREASE weight each set up to a 5 rep MAX.

 

WOD- 4 rounds-

6 x Deadlifts (80% 1 rep max)

6 x Box Jumps (30/24")

6 x Handstand Push Ups

6 x Jumping Lunges

 



 

CASH OUT -

5 x Muscle Ups (transitions and dips as a scale)

5 x Pistols per leg

5 x attempts at HANDSTAND WALKING

5 x Skin the Cats

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2/24/16

BUY IN : Hanging Power Clean + Hanging Squat Clean

 

Every Other MINUTE on the MINUTE for 12 MINUTES complete 1 Hanging Power Clean + 1 Hanging Squat Clean......INCREASE weight each successful lift.

 

WOD- 5 Rounds for Time

 

6 x Front Squats* (145/105lbs)

15 x Toes to Bar* (toes touch outside hands today)

6 x Back Squats* (145/105lbs)

15 x Hand Release Push Ups

 


*Everytime you break one of the movements stop and complete 5 Clean & Jerks (135/95lbs)




Cash Out- Handstand Walking practice with time left

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2/24/16

BUY IN : Hanging Power Clean + Hanging Squat Clean

 

Every Other MINUTE on the MINUTE for 12 MINUTES complete 1 Hanging Power Clean + 1 Hanging Squat Clean......INCREASE weight each successful lift.

 

WOD- 5 Rounds for Time

 

6 x Front Squats* (145/105lbs)

15 x Toes to Bar* (toes touch outside hands today)

6 x Back Squats* (145/105lbs)

15 x Hand Release Push Ups

 


*Everytime you break one of the movements stop and complete 5 Clean & Jerks (135/95lbs)




Cash Out- Handstand Walking practice with time left

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2/23/16

BUY IN : PUSH PRESS- Every MINUTE on the MINUTE for 10 MINUTES complete 2 reps of PUSH PRESS.....INCREASE weight each set up to a HEAVY DOUBLE

 

WOD- AMRAP 3 minutes (Repeat for 4 Sets w/ :60 rest after each 3 min AMRAP)-

 
15 x Shoulders to Overhead (95/65lbs)

10 x KB Swings (55/35lbs)

5 x Burpees


 --REST 1 MINUTE--


Cash out- 2 sets 12 reps of Barbell Ab roll outs


 


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2/22/16

Buy In- 1-2-3-4-5-6-7 unbroken C2B Pull ups, rest as little as needed between sets.


WOD- 3 rounds for time:
 
15 x Dead Lift (65% of 1 rep max)
25 x Wall Balls (20/14)
60 x Double unders



Cash Out-   Max Sit ups in 2 minutes

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2/20/16

This workout is completed in Teams of Two



WOD-


Part A (switch as often as necessary)

 
Athlete ONE - Performs SDHP with for as many unbroken reps as possible (55/35lbs)

Athlete TWO - Completes Double Unders until athlete 1 needs to rest

 
Part A is finished when as a team you have performed 200 SDHP

 

PART B - Double Fran

21 x Thruters 95/65 lbs

21 x Pull Ups

21 x Thrusters 95/65 lbs

21 x Pull Ups

 

15 x Thrusters 95/65 lbs

15 x Pull ups

15 x Thrusters 95/65 lbs

15 x Pull Ups

 

9 x Thrusters 95/65 lbs

9 x Pull ups

9 x Thrusters 95/65 lbs

9 x Pull Ups


*One person working at a time for Part B
*Switch whenever you want

*Go immediately from Part A to Part B

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