CrossFit

June 12, 2017

Part.1: 3 rounds of, 12 Power Cleans/65% * 2:00 Row/Ski/Bike @ 90-95% Max HR 2:00 REST THEN: 5:00 REST —-load your FrSq bar during rest — Part.2: 3 rounds of, 10 Front Squat, from ground/60% 2:00 Row/Ski/Bike @ 90-95% Max HR 2:00 rest THEN: 5:00 REST b/t Part2 & Part3 Part3: accumulate 300 seconds in…

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June 9, 2017

SWOD: 20 min for two parts, (i) 10 min for 4s x3r bench press/80% w/0:4:0:0 *record the 80% (ii) 10 min for 4×4 suitcase split lunges/heavy 3 second pause WOD: 2RFT of, 800m run 12 Deadlifts/65% not to exceed 315/225#

June 8, 2017

WOD: 4RFT of, 30 sit ups 15 Front rack alt. lunge, 75/55# 30 Airsquats 15 HPSn, 75/55# *Same load for BB is req. *record time, load, efforts/ REST SWOD: 15 min for, 15:00-11:00: prepare for, 10:00-02:00: every 2:00 (5Rs), perform [Muscle Clean + FrSq + Press + 2 Push Press]

June 7, 2017

SWOD: 20 min for 4x 1r/92.5% back squat *record your 92.5% effort # WOD: two parts: emom6 (3Rs): M1: 35 Dubz M2: 25/20 Pushups THEN, *no break emom6 (3Rs) of, M1: 40 Dubz *0:40s practice M2: 5/3/1 HPC @ 65/75/85%

June 6, 2017

WOD1: 27-18-9 FT of, DB Snatch, 50/35# *alt. CFGO Standards Pullups *C2B < REST > WOD2: 8 Rounds total, FT, with a partner, of, 25 CALs Bike or Ski REST while partner plays *1:1 work/rest

June 5, 2017

WOD: 5 rounds for reps of: 1 minute of 75/55 SDHPs 1 minute of 75/55# Push Press 1 minute of Burpee OTB Jumps/24,20″ Rest 1 minute *Record total reps SWOD: 16 min for, 5x 3 RDLs with 4:2:0:0/90% clean

June 3, 2017

WOD1: For time, teams of two, one at a time only, 533m Run 22 Clean & Jerks/60% but not to exceed 185/135 1000m Row – or – SKI 22 Clean & Jerks/60% but not to exceed 185/135 2 Mile Run *both *record time, load, efforts <REST> WOD2: For time: 40 Burpees to target 40 T2B…

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June 2, 2017

WOD1: amrap10, w/partner, one works at a time only, must rotate each movement, “DT”/155/105# 12 Deads 09 HPCs 06 push jerks <REST> WOD2: emom12 of, m1: 12 DB Alt. Front Rack Lunges/50-20#s m2: 50s Plank Hold/low m3: 12 DB Suitcase Box Step-Ups/50-20#s @ 24-20#s

June 1, 2017

WOD1: 4RFT of, 50 Airsquats 10 Power Snatch/60% and not to exceed 155/105# **record time, load, efforts REST WOD2: 10m, with a partner, Max Cals per requirements below, Partner1: go for CALs *you pick Partner2: alternate b/t hanging from rings/rig OR HS Hold

May 31, 2017

WOD: 5x 1r/90% back squat/0:0:0:0 *2:30 rest b/t sets 4RFT of, 36 Dubz 27 Wallballs 18 KB Swings (53/35) 09 HSPU