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Author: SLCCrossFit

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10/20/2014

Main - WOD


Warm-up


Slow paced 800m run
10 banded good mornings
20 arm circles each direction
5 inch worms w/2 push ups
10 handstand shoulder shrugs against wall
10 handstand alternating shoulder taps against wall
5 wall walks
3X:30 hollow rocks

Weightlifting

Shoulder Press (Establish a 1RM strict press)

Metcon

Diane (Time)


21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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SATURDAY, OCTOBER 18

WARMUP

400 meter run or 500m row

3 rounds

10 inchworm pushups

10 meter walking lunges

10 wall balls

10 meter broad jumps

30sec samson stretch

 

PARTNER WOD

20 minute AMRAP:

10 Wall Walks

20 Burpees

30 Jumping Lunges (each leg)

40 Pushups

50 Situps with Medicine Ball

60 meter Wheelbarrow

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10/17/2014

Main - WOD


Warm-up


2 rounds:
250m row
5 air squats
5 pull ups
5 front squats w/bar
5 thrusters w/bar
5 good mornings w/bar

Weightlifting

Front Squat (20 reps at 80% of 1RM )

Metcon

Jackie (Time)


For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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10/16/2014

Main - WOD


Warm-up


500m row

In a snatch grip: 5 of each with a barbell or PVC:
jump shrug
high pull
muscle snatch
OHS
drop snatch
sotts press
duck walk
tall snatch

then: 50 double unders

Weightlifting

Snatch (1RM snatch )

Metcon


Score the total reps from the SN AMRAP

Metcon (AMRAP - Reps)


3:00 AMRAP:
Snatch at 75% of 1RM established earlier

2:00 rest

EMOM for 12:00
odd: 7 OHS 95/65
even: 30 double unders
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10/15/2014

Main - WOD


Warm-up


400m run
5 inch worms w/1 push up
10 banded good mornings
10 broad jumps
1:00 calf stretch each leg
3X:15 hollow rocks
3X:15 arch rocks

Skill


15 minutes to complete:
5 cartwheels left
5 cartwheels right
3X10m handstand walk
5 handstand forward rolls
5 free standing HSPU
5 ring/bar MU

Metcon


With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Score total rounds and sprints in the last round completed.

Metcon (AMRAP - Rounds and Reps)


Death by 10m sprints
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10/14/2014

Main - WOD


Warm-up


75 double unders
10 GHD sit ups
10 GHD ext
10 GHD glute ham raise
10 air squats
1:00 samson stretch each leg
10 front squats w/bar
10 jumping lunges

Weightlifting

Paused Front Squat (Work to a heavy FS with a 5sec pause at the bottom)

Metcon

Metcon (Time)


3 rounds:
10 walking front rack lunges 95/65
15 burpee box jumps 24/20
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10/13/2014

Main - WOD


Warm-up


4 rounds of :15 seconds each movement
jumping jacks
air squats
sit ups
mountain climbers
hollow rock

Weightlifting

Shoulder Press (25 reps at 75%)

Metcon


Score total reps from all 3 rounds

Metcon (AMRAP - Reps)


3 rounds:
90 sec max effort HSPU
90 sec ME pull-up
90 sec ME shoulder to overhead 95/65
400m run
rest 2:00 between rounds
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SATURDAY, OCTOBER 11

WARMUP

500m row

3 rounds

10 broad jumps

20 jumping lunges

10 toes to bar

30sec samson stretch

 

WOD

1->10 Ladder of:

Burpees

Squats

10m Bear Crawls

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10/10/2014

Main - WOD


HAPPY BIRTHDAY JUSTIN DICKSON! This one is for you.

Warm-up


50 double unders
40 jumping jacks
30 cal row
20 arm circles each direction
10 pass thrus
5 front squats w/bar
:30 each arm ext rotation stretch w/PVC

Weightlifting

Thruster (Establish a 2RM thruster )

Metcon


For time:
39 burpees
39 thrusters 95/65
39 pull-ups
39 jumping lunges
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10/09/2014

Main - WOD


Warm-up


30 cal airdyne then starting at the garage and ending at the cage, down and back for each movement:
butt kickers
high knees
high kicks alt legs
burpee broad jumps
inch worm
grape vine

Weightlifting

2-position clean (hang, floor) (Establish a heavy 2 pos power clean (hang,floor))

Metcon

Metcon (Time)


5 rounds:
250m row
5 burpees
5 power cleans 95/65
1:1 rest
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