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Author: SLCCrossFit

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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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08/21/2014

Main - WOD


Warm-up


150 single unders 10 banded good mornings 10 GHD back ext 10 GHD glute ham raises 10 good mornings w/bar :30 sec samson stretch each leg

Weightlifting


Each time you break complete 7 GHD sit-ups.

Deadlift (50 reps at 60% of 1RM)

Metcon

Metcon (AMRAP - Reps)


4 X 3:00 min AMRAP: 8 burpee box jumps 24/20 10 deadlifts 135/105 90 sec rest after first AMRAP 60 sec rest after second AMRAP 30 sec rest after third AMRAP
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08/20/2014

Main - WOD


Warm-up


30 cal airdyne 4 rounds of :15 seconds each: jumping jacks push ups air squats mountain climbers

Skill


15 mins to complete progressions or full movement if possible: 5 bar MUs 5 ring MUs 10 strict pull-ups (chest to bar if pull-ups are easy) 10 strict HSPU or kipping w/ deficit 10 cartwheels (right and left) accumulate 1:00 handstand walk accumulate 2:00 plank

Metcon

Metcon (AMRAP - Rounds)


25min AMRAP 400m run or 500m row 25 wall balls 20/14 20 KBS 53/35 15 pull ups 10 burpee broad jumps
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08/19/2014

Main - WOD


Warm-up


100 double unders 20 leg swings each direction 20 air squats 10 PVC pass-thrus PVC external rotation hold 30 sec each arm 10 front squats with bar 10 thrusters with bar

Weightlifting

Hang Clean (Establish a 3RM hang clean)

Metcon

Metcon (Time)


20 hang squat cleans 95/65 30 burpees 40 jumping lunges
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08/18/2014

Main - WOD


Warm-up


400m run 3 rounds: 5 inch worms w/1 push up 10 good mornings w/bar 10 GHD ext 5 glute ham raises

Weightlifting

Deadlift (Establish a 1RM deadlift)

Metcon

Metcon (Time)


6 rounds: 150m row 10 pistols (alt legs) 5 deadlifts at body weight 2:00 rest
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SATURDAY, AUGUST 16

WARMUP

400m run or 500m row

3 rounds

10 squat jumps

10 situps

10 wall balls

30 second handstand

 

WOD

800 meter run

30 box jumps

20 toes to bar

10 wall walks

20 toes to bar

30 box jumps

800 meter run

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08/15/2014

Main - WOD


Warm-up


2 rounds: 50 single unders 10 GHD sit-ups 10 GHD ext 10 glute ham raises

Weightlifting


Each time you rack the bar complete a 200m run.

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

Metcon

Metcon (AMRAP - Reps)


5 min AMRAP double unders- each time you break or miss, complete 2 burpees rest 1:00 7 min AMRAP 10 Overhead walking lunges w/plate 45/25 5 CTB pull-ups
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08/14/2014

Main - WOD


Warm-up


2 rounds: 250m row 10 PVC pass thrus 10 sotts press w/PVC 10 leg swings each leg 10 lateral lunges :30 sec squat hold 5 drop snatch w/bar 5 OHS w/bar

Weightlifting

2-position snatch (hang, floor) (Establish a heavy 2 position snatch )

Metcon

Metcon (Time)


3 rounds: 10 snatch 95/65 15 box jumps 30/24
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08/13/2014

Main - WOD


Warm-up


30 cal airdyne Starting at garage, ending at the cage, down and back for each movement: butt kicks high knees walking high kicks alt legs burpee broad jump inch worms w/1 push up

Skill


Not for time, Complete within 15 mins: 50 Double Unders 12 Strict Pull Ups 12 Ring Dips 12 TTB (strict) 6 MU / Progressions 12 HSPU (Strict) 2 Rope Climbs

Metcon

Metcon (Time)


500M Row 50 Air Squat 40 Sit Up 30 Push Up 20 Pull Up
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08/12/2014

Main - WOD


Warm-up


10 pass thrus 20 arm circles each direction 2 rounds: 10 GHD sit ups 20 jumping jacks 5 pull ups :30 plank hold

Weightlifting

Shoulder Press (Establish a 3RM shoulder press.)

Metcon


Try to keep all rounds within 2-3 seconds of each other. Score is total time including rest.

Metcon (Time)


10 rounds: 10 cal row or airdyne 5 KBS 53/35 5 burpees 1:1 rest
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