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Author: SLCCrossFit

0

09/02/2014

Main - WOD


Warm-up


400m run :30 squat hold 10 air squats 20 arm circles in each direction with a bar in snatch grip: 5 jump shrugs 5 high pulls 5 muscle snatches 5 OHS 5 drop snatch 5 sotts press

Weightlifting

Drop Snatch (Establish a heavy 2RM drop snatch )

Metcon


Choose a weight that you can use the entire 20 minutes. Warm up to bringing the bar from overhead to behind the neck for the SN balance before jumping into this heavy.

Metcon (Weight)


EMOM X 20: 1 power snatch 2 OHS 1 snatch balance
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09/01/2014

Main - WOD


Warm-up


3 rounds: 25 double unders 10 GHD sit ups 10 GHD ext 10 GHD glute ham raises

Gymnastics

Box Jump (Height)


Max Height

Metcon

The Chief (AMRAP - Rounds)


Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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SATURDAY, AUGUST 30

WARMUP

400 meter run or 500m row

3 rounds:

10 pushups

15 squats

20 pass throughs

30 second handstand

WOD

1-2-3-4-5-6-7-8-9-10 reps of:

burpees

10 meter bear crawls

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08/29/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal row 30 air squats 20 leg swings 10 good mornings w/bar

Weightlifting

Back Squat (30 reps at 70% of 1RM)

Metcon


No rest between stations, so make your transitions quick. Choose a weight that is maintainable for the KB thrusters.

Metcon (AMRAP - Reps)


12 min AMRAP 1:00 ME wall balls 20/14 1:00 ME pull ups 1:00 ME KB thrusters 1:00 ME hand release push-ups
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08/28/2014

Main - WOD


Warm-up


500m row :30 squat hold 10 leg swings each leg 10 broad jumps 5 light Turkish get ups each side 10 OHS w/bar

Weightlifting

Overhead Squat (Establish a 3RM OHS)

Metcon

Metcon (Time)


25 burpees 30 overhead walking lunges 95/65 200m sprint
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08/27/2014

Main - WOD


Warm-up


500m row 20 arm circles each direction 10 PVC pass thrus 1:00 handstand hold against wall 1:00 calf stretch each leg 5:00 rolling out or extra stretching you need

Skill


15 mins to complete: 50 double unders then: 5-4-3-2-1 strict hspu or kipping w/deficit ring muscle up (progressions if you don't have a MU) weighted pistols

Metcon


Scale the double unders with 3 attempts and 30 single unders.

Metcon (AMRAP - Reps)


6 X 2:00min AMRAP 5 toes to bar 10 abmat sit-ups 15 double unders :30 rest
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08/26/2014

Main - WOD


Warm-up


2 rounds: 25 jumping jacks 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raises 25 single unders

Weightlifting


Each time you rack the bar complete a max effort set of strict pull-ups.

Push Press (40 reps at 65% of 1RM)

Metcon


Score is total time for row and airdyne. Subtract the 5:00 rest from total time.

Metcon (Time)


3X500m row 1:1 rest rest 5:00 3X1:00 max effort airdyne 90 sec rest
0

08/25/2014

Main - WOD


In August 2013, SLCCF lost one of our own. Today's WOD is in memory of Emily Martinez, an absolute free spirit and beast in the gym. We picked these movements because she liked to run, loved handstand walks, and often avoided squat days because she said her quads were getting big.

Warm-up


250m row 20 arm circles each direction 5 inch worms w/2 push-ups 20 air squats :30 second calf stretch each leg 200m run 10 front squats w/bar 5 thrusters w/bar 10 light squat cleans Start warming up to the front squat weight you will use in the WOD.

Metcon


The HS walk is roughly 8 mats width wise. Scale to 5 wall walks if you can't handstand walk.

Emily M (Time)


5 rounds: 400m run 10 meter handstand walk 20 front squats @135/95 (no rack)
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SATURDAY, AUGUST 23

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 knees to elbows

10 broad jumps

30 second plank

WOD

2 Rounds:

1 minute tabata games push-ups

1 minute tabata jumping lunges

1 minute tabata sit-ups

1 minute tabata wall balls

rest 2 minutes

2 Rounds:

1 minute max rep games push-ups

1 minute max rep jumping lunges

1 minute max rep sit-ups

1 minute max rep wall balls

0

08/22/2014

Main - WOD


Warm-up


400m run then: down and back, starting at garage ending at cage butt kickers high knees broad jumps handstand walk or 30 sec hs hold against wall if you can't hs walk yet walking high kick (alt legs) walking lunges

Weightlifting

Back Squat (Establish a 5RM back squat)

Metcon

Karen (Time)


For Time: 150 Wall-Ball Shots, 20# / 14#
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