Crossfit 8/16/18
Metcon (AMRAP – Reps)
Bench Press (155/95)
Strict Pull-ups
Strict Pull-ups
**Not for time, just for completion. But 15 minute cap. If pull-ups will be too aggressive, pick a number you can do each round. For example, instead of 10 bench and 10 pull-ups, 9 bench and 9 pull-ups….you could do 10 bench, 4 pull-ups, 9 bench, 4 pull-ups, etc.
Metcon (AMRAP – Rounds and Reps)
15 min amrap
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (185/135)
21/15 Calorie Assault Bike
15 Deadlifts (185/135)
If class is large, split in to 2 groups and half will do wod first. If there are still more than 4 on bikes, stagger by 2 minutes.
Crossfit 8/15/18
Big Clean Complex (6 Rounds – New Complex every 5:00 )
***12 reps per complex…don’t put the bar down!!!***
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. Rest the remainder of the 5:00, add some weight, and go again. Score is heaviest complex completed across the six sets.
Metcon (Time)
For time
30 pistols
FIRE 8/15/18
Metcon (2 Rounds for reps)
16 min emom
Odd = :45 row
Even = :45 burpees
Goal is to maintain pace
Record 2 scores, 1 for cals and 1 for burpees
Even = :45 burpees
Goal is to maintain pace
Record 2 scores, 1 for cals and 1 for burpees
Metcon
4 rounds – not for time
10 db step ups
10 banded hip bridges
10 db curls
10 banded tricep press downs
10 banded hip bridges
10 db curls
10 banded tricep press downs
FIRE 8/14/18
Metcon (Calories)
5 rounds of:
:30 bike easy/mod
:30 bike fast
Rest 1:00
:30 bike fast
Rest 1:00
Score is total cals
Metcon (AMRAP – Rounds and Reps)
15 min amrap
400m/2:00 run
10 kb sumo high pull
10 pull ups/jumping pull ups
10 kb sumo high pull
10 pull ups/jumping pull ups
No assisted pull ups , sub jumping or ring rows
Goal is 4+ rounds
Crossfit 8/14/18
Kipping handstand push ups (Max reps)
5 min amrap
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
**Continue to add (2) repetitions per round**
Score is total HSPU
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21/15 Calorie Row
21 Burpees
21 Toes to Bar
21 Burpees
21 Toes to Bar
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15/9 Calorie Row
15 Burpees
15 Pull-ups
15 Burpees
15 Pull-ups
FIRE 8/12/18
Metcon (3 Rounds for reps)
3 rounds
300m run mod
Rest :30
200m run fast
Rest :45
1:00 sprint
Rest 1:00
Rest :30
200m run fast
Rest :45
1:00 sprint
Rest 1:00
Goal run times are :
1:30
1:00
:30
Metcon (2 Rounds for reps)
Every 4 mins for 4 rounds
Score is fastest and slowest times
Score is fastest and slowest times
15/12/9 cal bike
20/15 push ups
30 sit ups
40 air squats
20/15 push ups
30 sit ups
40 air squats
CrossFit 8/13/18
Metcon (Time)
4 rounds for time
40 Air Squats
30 AbMat Sit-Ups
200m Run
30 AbMat Sit-Ups
200m Run
Goal – 13:00
Cap – 18:00
Back Squat (3 x 5)
Progressive
Build from 75%
Build from 75%
FIRE 8/11/18
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
Partner – 400m run
Partner 2 – 20 sit ups + 15 wall balls
While partner 1 runs partner 2 completes as many rounds and reps as possible then switch
Partner 2 – 20 sit ups + 15 wall balls
While partner 1 runs partner 2 completes as many rounds and reps as possible then switch
Crossfit 8/11/18
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25). When Partner 2 returns from the run, Partner 1 will grab the plate and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.
Crossfit 8/10/18
Deadlift (1 x 10)
10 minutes to build to a heavy set of 10
**Not a 10rm…just priming the CNS**
**Not a 10rm…just priming the CNS**
Metcon (Time)
3 rounds for time
20 Deadlifts (155/105)
200m run
20 Front Rack Reverse Lunch (95/65)
15/12 Cal Row
200m run
20 Front Rack Reverse Lunch (95/65)
15/12 Cal Row