WODS

Week of 12/22/14

Weekly challenge:

5min burpee over box AMRAP!

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Monday, 12/22/14:

CrossFit:

30mins: Snatch, 2 reps, EMOM

3 rounds: 40%, 2 min rest

3 rounds: 50%, 2 min rest

3 rounds: 60%, 2 min rest

3 rounds: 70%, 2 min rest

10mins: snatch, single reps

 

10min AMRAP:

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

Wall ball (20/14, 10ft target)

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Week of 12/15/14

 

Weekly challenge: Max distance legless rope climb, or max distance rope climb

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Monday, 12/15/14:

CrossFit and Just Results:

For time, 35min cap:

30-20-10: Bench press (Rx=body weight)

500-1000-2000m row

Weighted Dips, Rx@1.25% (or regular Dips) can but use to substitute the bench press.

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Tuesday, 12/16/14:

Read more...

Week of 12/8/14

 

Weekly Challenge:

10min cap:

21-15-9: 

Cals row

Bar facing burped (over rower)

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Monday, 12/8/14:

CrossFit:

20mins: 1RM power clean

W.O.D

10min AMRAP, 5 rounds:

1 min max calories row

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Friday: 12/5/14

CrossFit:

10min: Warm up

15min: 1RM Snatch

W.O.D

For time, 20min cap

21-18-15-12-9-6-3:

Snatch  (95/65)

Pistols 

 

Just Results:

10min: Warm up

10min: build to moderate 5 rep GTO

 

30min EMOM, 15 rounds:

5 GTO

20 lunges

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Thursday: 12/4/1

CrossFit:

8min: Warm up

12min: set up for WOD

W.O.D

30min EMOM, 10 rounds:

1st: 5 Hang Power Clean

2nd: 7 Pendlay Rows (or 5 PR)

3rd: 9 Burpee Box jumps (or 5 BBJ)

 

Just Results:

15mins: Warm up w/Russian swing technique

W.O.D

30min AMRAP:

Read more...

Wednesday: 12/3/14

CrossFit:

10min: Warm up

15min: 1RM Jerk

W.O.D

For time, 20min cap:

10-9-8-7-6-5-4-3-2-1: back squat (225/155)

After each set: 1 jerk (225/155)

 

Just Results:

15mins: Warm up w/back squat from the ground technique

W.O.D

For time, 35min cap:

50-40-30-20-10: Back squat, from the ground, increasing weight each set

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Tuesday: 12/2/14

CrossFit:

10min: Warm up

20min: Build to heavy 5 rep deadlift

W.O.D

For Time, 15min cap:

10-8-6-4-2:

Deadlift (405/265)

Muscle up (or burpee pull up)

 

Just Results:

15mins: Warm up w/SDHP and Push press Technique

W.O.D

For time, 35min cap

21-18-15-12-9-6-3:

SDHP

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Monday: 12/1/14

CrossFit:

10min: Warm up

15min: build to heavy 5 rep thruster, from the ground

W.O.D

For time, 20min cap:

21-15-9:

Thruster (135/95)

HSPU (or HRPU)

Cals row

Thruster Demo: click

 

Just Results:

15mins: warm up and build to best 10 rep wall ball

W.O.D

Read more...

Week of 12/1/14

Monday, 12/1/14:

CrossFit:

10min: Warm up

15min: build to heavy 5 rep thruster, from the ground

 

For time, 20min cap:

21-15-9:

Thruster (135/95)

HSPU (or HRPU)

Cals row

 

Just Results:

15mins: warm up and build to best 10 rep wall ball

 

For time, 35min cap

50-40-30-20-10:

Read more...

Sunday: 11/30/14

Just Results:

10min warm up:

15mins skill and build: OHS

W.O.D

“Nancy”

5 rounds: 

400m run

15 OHS (95/65)

 

Fundamentals: 

3 types of overhead presses: 

Strict press

Push press

Push/Split Jerk

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