WOD

WOD for Thursday, October 19th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Chin-ups

Ring Dips

Tuck to Extension

Handstand Hold

Floater

Strength/Skill

Chest Supported Row (8-8-8-8-8-8)

WOD

Metcon (AMRAP – Reps)

12 Minute EMOM –

Odd Minutes – 12 Pistols

Even Minutes – Max Handstand Push-ups
(Score is total reps of HSPU)

Cool Down

Warm-up (No Measure)

Crab Walk, Support Hold on Rings

WOD for Wednesday, October 18th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Weighted Step-ups

Tiger Push-ups

Farmer Carry

Front Squat Hold

Floater

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP –

5 – Front Squats (3/4 Bodyweight)

10 – Push-ups

15 – Double-Unders

Cool Down

3X5: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD for Tuesday, October 17th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Ring Rows

Heavy Russian Swings

Gallop

Shoulder Pass-Throughs w/ PVC

Floater

Strength/Skill

Warm-up (No Measure)

15 minutes to work on Rope Climb – Foot Work, Leg-assisted, Legless, L-sit, Inverted

WOD

Metcon (Time)

5 Rounds for Time –

100′ Bear Crawl

25 – Dumbbell Cleans (2X50#/2X35#)

Cool Down

Warm-up (No Measure)

Superman Rocks, Hollow Rocks, Kip Swing

WOD for Monday, October 16th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rope Skipping

400 Meter Run

Good Mornings w/ Barbell

Hip Mobility

Floater

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Strength/Skill

Back Squat (5-5-5-5-5)

Cool Down

Warm-up (No Measure)

30 Calories Assault Bike

Partner WOD for Saturday, October 14th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med-ball Rotations

Partner Bridges

Junkyard Dog

Partner Pass-overs

Floater

Partner WOD

One partner performs the hold while the other partner collects repetitions. Reps can only be performed while the hold is in full effect.

Metcon (AMRAP – Reps)

4 Minute AMRAP –

Max Rope Climbs/Handstand Hold

4 Minute Rest

Metcon (AMRAP – Reps)

4 Minute AMRAP –

Max Tire Flips/Squat Hold

4 Minute Rest

Metcon (AMRAP – Reps)

4 Minute AMRAP –

Max Handstand Push-ups/Barbell Hold (315#/225#)

Cool Down

Warm-up (No Measure)

Planche Turnovers, Windshield Wipers

WOD for Friday, October 13th 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

WOD

Metcon (Time)

For Time –

30 – Box Jumps (24″/20″)

30 – Single-Unders

30 – Dumbbell Push Press (2X50#/2X35#)

30 – Single-Unders

30 – Burpees

30 – Single-Unders

30 – Dumbbell Lunges (2X50#/2X35#)

30 – Single-Unders

30 – Pull-ups

30 – Single-Unders

30 – Deadlifts (225#/145#)

30 – Single-Unders

30 – Air Squats

30 – Single-Unders

30 – Russian Swings (1.5 Pood/1 Pood)

Cool Down

Warm-up (No Measure)

Easy Row

WOD for Thursday, October 12th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Ring Row

Ring Dip

Arch to Hollow to Support

Mountain Climbers

Floater

Strength/Skill

Warm-up (No Measure)

Muscle-up Review

WOD

Metcon (AMRAP – Reps)

7 Minute AMRAP –

1 – Muscle-up

100 Meter Sprint

2 – Muscle-ups

100 Meter Sprint

3 – Muscle-ups

100 Meter Sprint

4 – Muscle-ups

100 Meter Sprint

etc…

Cool Down

Warm-up (No Measure)

Handstand Hold, Hamstring Mobility

WOD for Wednesday, October 11th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Lunges w/ Barbell

Goblet Squat

Sots Press w/ Barbell

Broad Jump

Floater

Strength/Skill

Warm-up (No Measure)

Clean Review, work up to heaviest weight of WOD.

WOD

Metcon (Time)

For time:

50 wall-ball shots

15 cleans (135#/95#)

50 wall-ball shots

10 cleans (185#/135#)

50 wall-ball shots

5 cleans (225#/155#)
Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 9-ft. target

Cool Down

Warm-up (No Measure)

Bear Crawl, Slow Rotation on Pull-up Bar

WOD for Tuesday, October 10th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Overhead Squat w/ PVC

Ring Rows

Tiger Push-ups

Hip Extension

Floater

Strength/Skill

6X: L-Sit for Time (6 Rounds for time)

WOD

Metcon (Time)

For Time –

10 – Thrusters (135#/85#)

20 – Calories Assault Bike

30 – Ring Dips

40 – Sit-ups

50 – Dumbbell Hang Power Snatch (50#/35#)

40 – Sit-ups

30 – Ring Dips

20 – Calories Assault Bike

10 – Thrusters (135#/85#)

Cool Down

Warm-up (No Measure)

Floor Sweepers, Superman Rocks

WOD for Monday, October 9th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Duck Walk w/ PVC overhead

BTN Snatch Grip Push Press w/ Barbell

Snatch High Pull w/ Barbell

Line Hop

Floater

Strength/Skill

Hang Power Snatch (2-2-2-2-2)

WOD

Metcon (Time)

For Time –

100 Double-Unders

50 Power Snatch (75#/45#)

Cool Down

Warm-up (No Measure)

Toes to Bar, Weighted Arm Circles