WOD

Wod for Aug 18th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For Time:

Bike 0.5 miles/Row 400m

Then, 5 Rounds of:

2 Snatches 95#/65#

8 Push Press 95#/65#

10 Box Jump’s 30″/24″

Row 400m/Bike 0.5 miles
Start and finish with a bike/row. Whatever you start with, you finish with the other.

Cool Down

Warm-up (No Measure)

kip swings, leg swings, foam roller

Wod for Aug 17th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Clean and Jerk (2-2-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

1 Clean 10 Double Under’s

2 Cleans 10 Double Under’s

3 Cleans 10 Double Under’s

4 Cleans 10 Double Under’s…
Cleans (no jerks) @ 80% of 1RM today.

A round is complete when ALL of the Cleans and Double Under’s have been finished. Each rep into the next round will count for reps.

20 single’s to scale the double’s.

Cool Down

Warm-up (No Measure)

slow twisting lunges

Wod for Aug 16th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength/Skill

Warm-up (No Measure)

15 minutes to work on the Hand Stand Push-up, or any scaled variation leading up to the HSPU.

Metcon

Metcon (Time)

5 Rounds for Time:

18 Toes to Bar

12 Dips

6 Hand Stand Push-ups

Cool Down

Warm-up (No Measure)

light-weighted arm circles, back extensions.

Wod for Aug 15th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

Short Vault Run

10 Push-ups

10 Burpees

10 Front Squats
Front Squat weight is 50% of the heavy set of 2 earlier.

Cool Down

Warm-up (No Measure)

Reverse calories on the bike, lateral lunges, ring fall outs.

Wod for Aug 14th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Hang Power Clean (2-2-2-1-1-1)

Metcon

Metcon (Time)

For time:

21-15-9

Hang Power Cleans

Pull-ups

Deadlifts

Sit-ups
Weight for HPC and Deadlifts is 70% of HPC 1RM from earlier today.

Cool Down

Warm-up (No Measure)

Forearm stretch’s, weighted arm circles, hamstring stretch

Partner WOD August 12th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping squats

Jump Rope

Lateral lunges

Push ups

Kip swings

Metcon

Metcon (AMRAP – Reps)

Partner WOD:

Box Jumps (24″/20″)

Assault Bike 7 calories

Push ups

Rope Climbs

Burpees

Russian Swings (2pd/1.5pd)

Dumbbell Snatches (55#/35#)

Wall ball Shots (20#/14#)

Pull ups

Shuttle runs (12 Ft long)
1 minute rounds with 20 seconds between stations. Partner A works for first 30 seconds while partner B rests, then switch. Each athlete will go through all ten movements twice.

Cool Down

Warm-up (No Measure)

Foam Rollers, enjoy your weekend

WOD for August 11th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

1 K Row

Rest 3 Minutes

1 K Row
Total time added between the two row’s. If you PR on your best of the two, make sure you add your performance and record the PR!

Weightlifting

Seven Deadly Sins

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For time:

10 Chest to Bar pull-ups

20 Toes to Bar

30 Deadlifts (185#/135#)

100 Double Under’s

30 Box Jumps (24″/20″)

20 Burpees

10 Cleans (185#/135#)
200 single under’s if scaling the double’s.

Cool Down

Warm-up (No Measure)

Sampson stretch, ring fall outs

WOD for August 9th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For time:

10 Push-ups

100m Run

15 Push-ups

200m Run

20 Push-ups

400m Run

25 Push-ups

400m Run

20 Push-ups

200m Run

15 Push-ups

100m Run

10 Push-ups

Cool Down

Warm-up (No Measure)

banded good mornings, 15 calories on the bike

WOD for August 8th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

MAX Russian Swings (2pd/1.5pd) in 1 minute

Rest 2 minutes

MAX American Swings (2pd/1.5pd) in 1 minute

Rest 2 minutes

MAX Russian Swings (2pd/1.5pd) in 1 minute

Rest 2 minutes

Max American Swings (2pd/1.5pd) in 1 minute

Weightlifting

Front Squat (2-2-2-1-1-1)