Category: CrossFit Workouts
September 20, 2016

Team AMRAPs


Warm up
400 meter run
20 Air squats
10 Push ups
5 Handstand Kick ups

Mobility
Stretch Calves on Rig
Couch Stretch 2 min e/s

Weightlifting Wednesday

Teams of 3:

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

September 19, 2016

WODDLE


Warm up:
Row 800

Mobility:
Foam Roll Thoracic Spine
Lats 2 min

Strength
5 x 5 Pendlay Rows Building

WoD
10 Rounds For Time:
10 Wallballs (20/14)
15 Double Unders

September 14, 2016

Eva


“Eva”
5 Rounds:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups

September 13, 2016

Six Pack


Warm up
Roxanne

Mobility
Calve Stretch on Rig
Adductor stretch on Wall 

Strength
Build to a 1RM Oh Squat

MetCon
“Six Pack”
21-18-15-12-9-6-3
Kettlebell Swings (53/35#)
Push-ups
Sit-ups

September 12, 2016

Tres AMRAPs


Warm Up:
3 rounds

10 PVC Shoulder pass thurs
10 PVC OH Duck Walk 5 steps forward/ 5 steps back
10 PVC Hollow Rocks
10 Toe Touch to High Reach

Mobility
Lacrosse ball in shoulders/traps 2 min e/s

Strength
15 to build to a 1 RM Push Press

Conditioning

AMRAP 5:
750m Row Buy-in
9 Hang Snatches (75/55)
25 DU

Rest 5:00

AMRAP 5:
500m Row Buy-in
6 Hang Snatches (95/75)
25 DU

Rest 5:00
AMRAP 5:
250m Row Buy-in
3 Hang Snatches (135/95#)
25 DU

September 11, 2016

Deadlifting!


Warm up is dynamic, I’ll lead it.

30 min to ext a new Deadlift 1 RM
*If you are competing in the Throwdown do NOT do this as it will fry your cns, you will build to a heavy 5 reps.

Mobility
3 way Hamie stretch on box

Metcon
15:00 AMRAP:
5 Hang Power Cleans @ 65% Max
10 Front Rack Lunges (use same bar/weights as HPclean)
200 Meter Run

September 7, 2016

Test & Rest – WoD 090816


Warm Up 

3 min Airdyne

3 min Row

Mobility

Front Rack Stretch w/band 90 sec e/s

Foam Roll Calves 90 sec e/s

Strength

25 min to build to a heavy single Front Squat

Condish

3 Rounds NOT for time of:
500 Meter EASY Row
400 Meter EASY Jog
Rest 2-3 minutes Between rounds

September 6, 2016

Press Test – WOD 091716


Warm up

3 rounds

:30 on/ :10 off

Arch Rocks

Handstand hold/wall walk

Hollow Rocks

Mobility

OH External Rotation

Thoracic Extension

Strength

1RM Strict Press

Conditioning

7 min AMRAP

10 Burpees

6 GTOH (135/95)

10  Lateral Hops over the bar

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