Wednesday’s WOD 11.01.17

Wednesday’s WOD 11.01.17

Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds)
EMOM 6:
6 Back Squat – 35/45 Bar
6 Snatch Balance – 35/45 Bar
6 Goodmornings – 35/45 Bar
Power Snatch Complex (2-2-2-2-2-2)
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Hang Power Snatch

*in sets of 2, build to a heavy 2 rep complex set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Power Snatch – 95/135
12 American Swings – 24kg/32kg
36 Double Unders

Rx+ – 115/155

Tuesday’s WOD 10.31.17

Tuesday’s WOD 10.31.17

Warm-up
Group Warm-Up
Thruster (Weight)
Work to a heavy set of 5
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Metcon
Core Accessory:
5 Rounds:
10 Hollow Rocks
10 Tuck Ups
10 V-Ups
:10 Hollow Hold
Rest 1 Minute

Monday’s WOD 10.30.17

Monday’s WOD 10.30.17

Warm-up
Group Warm-Up
Squat Clean and Jerk (Weight)
50/3
60/3
70/2
80/2
85/1
90/1 x 3
(3 singles at 90%)
Metcon (AMRAP – Reps)
Every 3 Minutes For 4 Rounds:
100 Double Unders
25 Toes To Bar
Max Reps Jerks 115/165

Score is Jerks

CrossFit Youth for October 30, 2017

CrossFit Youth 10.31.17

Warm-up
GROUP WARM UP:
Deadlift (10-10-10-10-10-10)
10 reps on the minute
1min Plank….Rotate!
Metcon (AMRAP – Reps)
4 Rounds of:
Max Toes 2 Bar
400m Run
Metcon (AMRAP – Rounds)
With a partner: 10mins
Max Wall Sit
*Sideways Zombie Walk & Black Cat Scramble

Sunday’s WOD 10.29.17

Sunday’s WOD 10.29.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 DB Overhead Squats 35/50
15 Pull-Ups
10 Cal Row/Bike
15 Toes-To-Bar

RomWod

Saturday’s WOD 10.28.17

Saturday’s WOD 10.28.17

Warm-up
Group Warm-Up
Back Squat (5-5-5-5-5)
Work up to a 5 rep heavy weight and then do 5×5 with that weight.
Metcon (AMRAP – Reps)
3 Rounds of:
Minute 1: DB Snatch – 35/50
Minute 2: Tuck-Ups
Minute 3: Double Unders
Minute 4: Sit Ups
Minute 5: Handstand Hold
Minute 6: Rest

Friday’s WOD 10.27.17

Thursday’s WOD 10.27.17

 

Warm-up
Group Warm-Up
Squat Snatch (Weight)
3×50%, 3×60%, 3×70%, 2×80%, 2×85%, 1×90%
Metcon (Time)

With a partner:
12 rounds:
3 Snatch 95/135
6 Burpees Over Bar
9 Jumping Lunges

Alternating movements*
Rx+ 135/185

 

Thursday’s WOD 10.26.17

Thursday’s WOD 10.26.17

Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds)
EMOM 6:
5 Toes 2 Bar
10 Front Squats – 35lbs/45lbs (bar)
Push Jerk (6-4-2-2-4-6)
Metcon (Time)
27-21-15-9 reps of:
Hang Cleans – 85lbs/115lbs
15-12-9-6 reps of:
Push Jerk

Wednesday’s WOD 10.25.17

Wednesday’s WOD 10.25.17

Warm-up
GROUP WARM UP:
Metcon (1 Rounds for reps)
TABATA:
Singles (Jump Rope)
Deadlift (5-3-3-1-1-1-3-3-5)
Warm up to a heavy 5 rep weight and continue to increase as reps go down….decrease weight a little as possible as reps go up.
Metcon (AMRAP – Reps)
3mins of:
30 Double Unders
10 Pistols (Alt. Legs)
…2min Rest…
3mins of:
10 Toes 2 Bar
30 KB/DB Snatches – 16/24-35/50
…Rest 2mins…
3mins of:
30 Straight Leg Deadlift – 95/135
10 Burpees