Blog/WOD

Monday 5.15

Pre-WOD:

5×3 Push Press

WOD:

“Fran”
21-15-9
Thrusters 95/65
Pull-Ups

6 min time cap — scale appropriately

Friday 5.12

L1:

(Note — different WOD for 6:30pm BBQ, see below.)

Buy-in: 400m run + 200m sandbag run 60/40
Then 3 rds —
10 power snatch 75/55
10 pull-ups
10 Burpee box jumps 24/20
10 Toes to eye level

L2:

(Note — different WOD for 6:30pm BBQ, see below.)

Buy-in: 400m run + 200m sandbag run 80/60
Then 3 rds —
10 power snatch 95/65
10 pull-ups
10 Burpee box jumps 24/20
10 TTB

6:30 BBQ WOD:

L1- teams of 4, L2 teams of 3, competition team is 2 athletes.

Buy-in: 400m D-ball carry @ 150/100 (carry any way)
Then 2 rds —
30 power snatch 95/65lbs
30 pull-ups
30 burpee box jumps 24/20 (switch every 5)
30 TTB

17 minute time cap

L1 athletes may scale as needed except for the sand ball. (help each other)

Thursday 5.11

L2:

“Coffey”
For time:
Run 800 meters
50 Back Squats, 135/95
50 Bench press, 135/95
Run 800 meters
35 Back Squats, 135/95
35 Bench press, 135/95
Run 800 meters
20 Back Squats, 135/95
20 Bench press, 135/95
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
You will use the same barbell.
BS comes off the floor.
Feel free to share bench press with someone. You won’t be going Unbroken.

L1:

Run 800 m
50 push-ups
50 Sandbag squats 60/40
800m run
35 push-ups
35 sand bag squats
20 push-ups
20 sandbag squats
800m run
1 cartwheel

32 minute time cap for both levels.
Shoulder mobility after.

Wednesday 5.10

All:

Max Effort 1-Mile Run

L2-B:

8 rds for time
5 strict ctb
5 strict hspu

L1-B:

8 rds for time
4 Strict pull-ups
4 strict HSPU, 1 abmat

Tuesday 5.9

L2:

Olympic Lifting Total
Snatch (1 Rep Max) + Clean and Jerk (1 Rep Max)

L1:

Do 6×3 of snatch and clean & jerk (not TNG) building in load and working on the lifts. Take 2 min between sets. Change the rep scheme in snatch and clean and jerk to 6×3 and record there.

Monday 5.8

All:

“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

13 minute time cap

L1-B:

4 min AMRAP
400 m run
Max reps power clean 135/95lbs

L2-B:

5 min AMRAP
800m run
max reps power clean 185/125

Friday 5.5

L1:

With a partner —
1 runs 400m with sandbag, the other runs 800m without a sandbag.
8 rds, switch as needed:
10 D-balls 100/75
10 box jumps 24/20”
20 burpees
20 KB swings 24/32kg
Repeat the run; does not matter who does which run option.
Everyone out the door for the run by 35 minutes

L2:

With a partner —
1 runs 400m with sandbag the other runs 800m without a sandbag. 80/60lbs
10 rds, switch as needed:
10 D-balls 150 /100
10 box jumps 30/24″
20 burpees
20 KB swings 32/24kg
Repeat the run; does not matter who does which run option.
Everyone out the door for the run by 35 minutes

Thursday 5.4

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

You may also choose to do 4×5 at each instead of testing.

Wednesday 5.3

WOD 1:

Row 400/350m
rest 1:00
x10
Start at moderate pace. Each rd slightly faster than all the others. Score is rds. max score of 11

WOD 2:

EMOM 18
1) 15 russian twist each side
2) 15 KB swing
3) :40 heavy D-ball bear hug hold

Tuesday 5.2

All:

Relay with partner
100′ bin push wit the same ball in the bin (double- up bins please.)
100′ ball carry (L2 150/100, L1 100/75)
1 cartwheel
100′ run
Tag partner and they go. We may have to run a couple heats.

L2:

25 min AMRAP
100 double-unders
5 rds
5 pull-ups
10 push-ups
15 squats

We will be calling no reps and you reserve the right to take away the “RX” if you did not move to a full range of motion. Don’t be mad, just be better. 🙂

L1:

25 min AMRAP
30 double-unders
5 rds
4 pull-ups
8 push-ups
12 squats

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