CROSSFIT WODS

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SATURDAY 9.22.18

Teams of 2:
2 Rounds (30 Minute Time Cap):
60/45 Calorie Row
60 Burpee Box Jump Overs
60 Power Cleans
60 Barbell Facing Burpees

Round 1: (135/95) Fitness 95/65
Round 2: (115/80) Fitness 75/55

Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Burpee Box Jump Overs
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

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FRIDAY 9.21.18

For Time:
250/200 Meter Row, 21 Power Snatches
250/200 Meter Row, 21 Overhead Squats
250/200 Meter Row, 15 Power Snatches
250/200 Meter Row, 15 Overhead Squats
250/200 Meter Row, 9 Power Snatches
250/200 Meter Row, 9 Overhead Squats

Barbell: (95/65)
If Running today then 200 M. Run

COMPTRAIN
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)

Front Squat
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

WEIGHTLIFTING (more…)

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WEDNESDAY 9.19.18

CrossFit
“Gwen”
For Load
15-12-9:
Unbroken Clean and Jerks

Funny Face
AMRAP 1:30
Burpees
:30 Rest
AMRAP 1:30
Box Jump 24/20
:30 Rest
2:00 AMRAP
Burpee Box Jump 24/20

Fitness
“Gwen-ish”
3 Minutes Clean and Jerks (95/65)
Rest 3 Minutes
2 Minutes Clean and Jerks (95/65)
Rest 3 Minutes
1 Minute Clean and Jerks (95/65)

Funny Face
AMRAP 1:30
Burpees
:30 Rest
AMRAP 1:30
Box Jump 24/20
:30 Rest
2:00 AMRAP
Burpee Box Jump 24/20

COMPTRAIN
“Gwen”
15-12-9:
Unbroken Clean and Jerks

Use same load across all sets. Rest as needed between.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Stamina Conditioning
For Time:
100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar
WEIGHTLIFTING
Deadlifts
4 sets of 12 to 15
Underhand Seated Banded Rows
4 sets of 12 to 15
Wide Grip Pulldown
4 sets of 12 to 15
Seated Banded Rows
4 sets of 12 to 15
Neutral Grip Pull Down
4 sets of 12 to 15
Bicep Curls
4 sets of 10 to 12
Cardio (HIIT)
7 Sets of 30 Seconds High Intensity / 60 Seconds Low Intensity

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Tuesday 9.18.18

CrossFit
“Fire Drill”
4 Rounds:
400 Meter Run
12 Dumbbell Snatches (50/35)
15 Pull-ups

Comptrain
Conditioning
3 Rounds For Time:
75 Double Unders
25 Kipping Handstand Push-ups

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

Body Armor
50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

WEIGHTLIFTING (more…)

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Monday 9.17.18

“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 –Bike/ Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike/Row for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

FITNESS
“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – bike or Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – bike or Row for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (95/65), (115/80), (Max 135/95)
Back Squats: (135/95), (155/105), (Max 165/115)

Comp train
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s

WEIGHTLIFTING (more…)

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WEDNESDAY 9.12.18

“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

FITNESS
“Dead Meat”
For Time:
1 Mile Run
200 Single Unders
30 Deadlifts (135/95)
800 Meter Run
100 Single Unders
20 Deadlifts (135/95)
400 Meter Run
50 Single Unders
10 Deadlifts (135/95)

COMPTRAIN
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

WEIGHTLIFTING (more…)

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TUESDAY 9.11.18

CrossFit
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Fitness
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

COMPTRAIN
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

WEIGHTLIFTING (more…)