Blog/WOD

Wednesday 11.1

L2:

21 power snatch 95/65
21 lateral burpees over bar
rest 2:00

15 power snatch 135/95
15 burpees over bar
rest 2:00

9 power snatch 155/105
9 burpees over bar

L1:

21 power snatch 75/55
21 lateral burpees over bar
rest 2:00

15 power snatch 95/65
15 burpees over bar
rest 2:00

9 power snatch 115/75
9 burpees over bar

Tuesday 10.31

Pre-WOD:

2 rep max weight strict pull-up. Have someone judge you.

L1:

10 min amrap
5 pull-ups
5 Toes to eye level
10 push-ups
10 sit-ups

L2:

10 min Amrap
10 pull-ups
10 TTB
15 push-ups
15 sit-ups

Monday 10.30.17

All :
E2mom for 6 rds

(alternate movements)
1) 14 walking lunge-  7 steps out 7 steps back @55% of back squat

2) 3 press + 5 push-press @ 85% of press.

You may have to partner up for this. If so change weights quickly.
You can take the weight off the floor for press or change your lunge bar to press weight each time. Pay attention to the clock so you don’t fall behind.

Enter lunge wt for score with press wt in notes.

Post : Metcon (Time)
With a partner
150/110 cal bike for time.

Friday 11.3

L1-A:

Family Feud 2017 L1 #1 (Weight)
6 minutes to work to a 3 RM Thruster Off the rack.
You may warm-up to 95/65 but not heavier.
– Have a judge,
– Be sure not to push jerk.
– Don’t rest for more than 2 seconds in the front rack.
– You may still be finishing the set at the 6 minute mark as long as the bar is off the rack.

L2-A:

Family feud 2017 #1 L2 (Weight)
6 minutes to work to a arm thruster off the floor.
– no push jerks
– you may warm-up to 135/95
– don’t rest for more than 2 second in front rack.
– You may still be finishing the set at the 6 minute mark as long as the bar is off the ground.

L1-B:

Family Feud 2017 #2 L1 (Time)
3 rds
10 pull-ups
15 KB swings 24/16kg
15 wall-balls 20/14lbs

L2-B:

Family Feud 2017 #2 L2 (Time)
3 rds
15 CTB
15 KB swings 32/24kg
15 wall-balls 20/14lbs

Friday 10.27

L1:

4 rds for time
40 dus
20 alt Db snatch 50/30lbs

L2:

100 Dus
50 alt DB snatch 50/30lbs
100 dus
50 Alt DB snatch
100 dus

Thursday 10.26

L2:

Metcon (AMRAP – Rounds)
Row, ski, or bike
1 min on 1 minute off
start at 15/10 cals add 1 cal every rd until failure

L1:

Metcon (AMRAP – Rounds)
Row, ski, or bike
1 min on 1 min off
start at 12/8 cals add 1 cal every rd until failure.

Wednesday 10.25

L2:

5 rds
400m run
15 power snatch 95/65lbs
rest 2 minutes

L1:

5 rds
400m run
12 power snatch 75/55

Tuesday 10.24

All:

EMOM f0r 35 minutes
1) 5 strict lean back CTB
2) 16 floor wiper with ball between feet
3) 6 strict HSPU or 8 DB press
4) 2 TGU (heavy)
5) 15/10 cal bike AFAP
Floor wipers use dodge ball, 2 lb or 4 lb ball. Keep knees straight. See @timberwolfcrossfit instagram from last week for demo.

HSPU adjust with deficit or weight vest as needed. No kipping or abmat. Use DB to scale.

Monday 10.23

WOD:

5 squat cleans
5 lateral burpees over bar
200m run
4 squat cleans
4 lateral burpees over bar
200m
3 of both
200m
etc.

  • L1 – 135/95
  • L2 – 185/125
  • L3 – 225/155

9 minute time cap all levels

Post-WOD:

With a partner
120/80 cal bike for time
100 squats

switch as needed. Only 1 person doing work at a time.

Friday 10.20

L2: Metcon (Time)

1 athlete does a 200m run the other does work.

50 deadlifts 225/155
50 box jumps 24/20
50 burpees
50 sit-ups
50 HSPU
50 sit-ups
50 burpees
50 box jumps
50 deadlifts

Score is when all the work is done and both athletes are in the door.

L1 : Metcon (Time)

1 athlete does a 200m run the other does work.

50 deadlifts 185/125
50 box jumps 24/20
30 burpees
50 sit-ups
50 hspu 1 abmat
50 sit-ups
30 burpees
50 box jumps
50 deadlifts

Score is when all the work is done and both athletes are in the door.

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