WODs

21 July 2014

 

CrossFit Total 

  • Back Squat
  • Press
  • Deadlift

The CrossFit Total is the sum of the best three attempts for each of three movements.  You will have three opportunities to complete the Total this week on Monday, Wednesday, and Friday.

CORE:

40 Supermans with 3 second hold

20 July 2014

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

 

 

19 July 2014

 

WARRIOR (0900 @ CFK Only):

Cash In:  1 mile sandbag carry; then…

4 RFT:

  • 25 Pistols
  • 20 Ring Dips
  • 15 Clean and Jerks (A: 155/105; Rx: 135/95)
  • 10 Burpees

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner WOD (Teams of 2): 

For Time:

  • 100 OH Squats (Rx:  95/65; S: 75/55; S2: 45/33)
  • 100 Sit Ups
  • 100 Plate Hop Burpees
  • 100 Calorie Row

Only 1 member of team moving at a time

 

CORE

4 x 1 Minute Plank Jacks

 

CrossFit Liberation:  Free Intro Class @ 12:00 p.m.

CrossFit Kingstowne:  Free Intro Class @ 11:30 a.m.

 

 

 

 

 

 

18 July 2014

 

STRENGTH: 

Deadlift

5/5/5 @ 40/50/60%

 

WOD: 

AMRAP:  8 Minutes

  • 2 Box Jumps (24/20)
  • 2 Bar Muscle Ups (S1: 4 C2B Pull Ups; 5 S2: Pull Ups)
  • 4 Box Jumps
  • 2 Bar Muscle Ups
  • 6 Box Jumps
  • 2 Bar Muscle Ups

Box Jumps Increase by 2 Each Round…

 

CORE: 

75 Four Count Flutter Kicks

 

 

17 July 2014

SKILL: 

Turkish Get Ups

 

WOD: 

30-20-10

  • KB SDHP (A: 70/53; Rx: 53/35)
  • DB Box Step Ups (A: 65-60/45; Rx: 45/25)
  • KB H2H Transfers

EMOTM: 1 Burpee

 

CORE:

20 Turkish Get Ups (10 each Side)

 

 

 

16 July 2014

 

STRENGTH:

Back Squat

5/5/5 @ 40/50/60%

 

WOD:

3 Rounds:

1 Minute Max Thrusters (A:  155/105; Rx: 135/95; S: 115/75)

1 Minute Weighted Pull Ups (S1:  Strict Pull Ups w/o Weight; S2:  Band/Box/Jumping)

1 Minute Max Double Unders (S: Singles)

(30 second transition between movements; 2 minutes rest between rounds)

 

CORE:

100 Abmat Sit Ups (A:  Weighted)

 

 

15 July 2014

 

WOD: 

For Time: 

20 Cleans (A: 115/75: Rx: 95/65; S: 75/55)

Run 200m

15 Cleans (A: 135/95; Rx: 115/75; S: 95/65)

Run 400m

10 Cleans (155/105; Rx: 135/95; S: 115/75)

Run 800m

5 Cleans (175/115-125; Rx: 155/105; S:  135/95)

Run 1200m

 

CORE: 

3 Rounds:

  • 10 V-Ups
  • 2 Wall Climbs

 

14 July 2014

STRENGTH: 

Press

5/5/5 @ 40/50/60%

 

WOD:  Tabata!

  • Strict Press (45/33)
  • Back Squat (45/33)
  • TTB
  • Sit Up

 

CORE: 

50 KB Twists (53/35)

 

 

13 July 2014

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

CrossFit Liberation:  

Open Gym: 10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

12 July 2014

 

WARRIOR (0900 @ CFK Only): 

“Hercules” 

For Time:

 

 

3 Muscle Ups (Scale: 3 Pull Ups + 3 Ring Dips  = 1 Muscle Up)

3 Sumo Deadlifts (A: 375/275; Rx:  315/225)

50 D/Us

3 Rope Climbs w/Ruck (45/25)

7 Thrusters (155/105)

40m Prowler Push (110/75)

 

2 Muscle Ups

2 Sumo DL

50 D/Us

2 Rope Climbs w/Ruck

5 Thrusters

40m Prowler Pull

 

1 Muscle Up

1 Sumo DL

50 D/Us

1 Rope Climb w/Ruck

3 Thrusters

40m Prowler Push

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Team WOD:

2 Rounds (2 Minutes Per Station):

Station 1:  Max Calorie Row

Station 2:  Max Push Press (95/65)

Station 3:  Max Rope Climbs

Station 4: Max Med Ball Cleans (20/14)

Only one member of team moving at a time.

 

CORE: 

60 Partner Med Ball Tosses (20/14)

 

Saturday Free Intro Classes: 

CrossFit Liberation @ 12:00 p.m.

CrossFit Kingstowne @ 11:30 a.m.