WODS

Saturday: 8/2/14

 

Team keg party:

Each team member must complete:

10-9-8-7-6-5-4-3-2-1: burpee over keg

Prior to each set: 20m keg carry

After each set: 10 calorie row

 

 

 

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Friday: 8/1/14

 

CrossFit and Just Results

Pull ups and penalties!

30min time cap:

135, 90, or 45 pull ups

Every time off the bar: 21, 15, or 9 back squat penalty (135/95)

**Do your homework! Plan your WOD!

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Thursday: 7/31/14

W.O.D

  • Team 200m yoke.
  • Team 200m yoke push.

Each team will agree to a moderately heavy weight to carry the yoke for ideally 10-20 meters (it could be more or less). Each team member will then give a max attempt. After the max attempt that team member must complete 15 burpees.

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Wednesday: 7/30/14

CrossFit:

Power clean: 10-10-10-10-10

Ring dip/push up: 10-10-10-10-10

W.O.D

"Elizabeth"

21-15-9:

  • Clean (135/95)
  • Ring dip

 

Just results: 

21-3:

  • Power clean
  • Ring push ups
  • Rowing
  • Burpees
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7/29/14

 

CrossFit: 

Overhead squat: 1RM

W.O.D

"Nancy"

5 rounds

  • 400m run
  • 15 OHS (95/65)

 

Just Results:

4 rounds:

  • 400m run
  • 15 taters

4 rounds

  • 400m run
  • 15 double KB squats
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Monday: 7/28/14

 

CrossFit:

Skill: rope climbs

W.O.D

50-40-30-20-10: KBS

5-4-3-2-1: rope climbs

 

Just Results:

2 rounds:

  • 30 KB deadlift
  • 20 Russian swings
  • 10 KBS
  • 20 Russian swings
  • 30 KB deadlift
  • 40 burpees
  • 50 ring rows
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7/27/14

 

Team WOD:

7 rounds:

  • 40m sprint
  • 30m bear crawl
  • 20m burpee long jump
  • 10m stone carry

Each member if the team must complete the sprints, then each member must complete the bear crawls, then burpee long jumps, and finally stone carry. Repeat 6 more times.

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7/26/14

 

"Angie"

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Intermediate: 2 sets of 50

Beginner: 4 sets of 25

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Friday: 7/25/14

 

CrossFit:

Thruster: 3-3-3-3-3-3-3

W.O.D

For time, 18min cap

150 wall balls

*every 3 mins, row 15 calories

*start with 15 calorie row

 

Just Results:

8 rounds, (teams of 2-3 people)

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Thursday: 7/24/14

CrossFit:

Deadlift: 8-5-5-3-3-3-1-1-1-1

W.O.D

"Nicole"

20min AMRAP

  • 400m run
  • Max pull ups (single attempt)

 

*record total amount of pull ups

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