CrossFit WOD
Weakness Work – 10:00
– 1:00 Single Leg Hip Bridge Hold (each)
30 Rounds
– :30 Run
– :30 Walk
Single Leg Hip Bridge
Month: May 2014
CrossFit WOD
1RM – 8:00
– Snatch Grip Deadlift
*Drop from the top
EMOM
– Odd: 1 Hang Power Snatch
– Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
3:00 Rest
For Time:
– 500m Row
– 25 Burpee Pullups
CrossFit WOD
Four Rounds w/ 1:30 Rest
– 4 Front Squat @ 41X0
– 4 Weighted Pullups @ 21X0
– 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
Four Rounds for Time:
– 10 Double KB Thrusters
– 200m Run
Categories
2014-05-17
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.
CrossFit WOD
Three Rounds w/ 1:30 Rest
– 5 Pullup Negatives @ 41-2
– 10 Rear Foot Elevated Split Squats @ 3010 (each)
Four Rounds w/ 2:00 Rest
– 3 Pendlay Rows @ 21X2
– :30 Rest
– Max Rings Rows (feet elevated)
– :30 Rest
– 8 Hang Power Cleans
Finisher
– 100m Heavy Farmer’s Walk
Pendlay Row
With the tempo prescribed for this movement some may only use an empty barbell. Strict form is required. If an injury prevents you from performing these correctly modify the movement to a single arm row with opposite hand and knee supported by a bench. Strict form and tempo is still expected.
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
For Time:
– 600m Run
– 50 HR Pushups
– 50 Jumping Lunges (each)
– 600m Run
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 5/4/3/2/1 Back Squat @ 30X1
– 1:00 Rest
– 1:00 AMRAP in 3’s Strict Pullup
Five Rounds w/ 2:00 Rest
– 4 Close Grip Bench Press @ 30X1
Five Rounds w/ 1:00 Rest
– 5 TnG Power Clean (increase each round)
– 10 Burpees
CrossFit WOD
Four Rounds w/ 1:00 Rest
– 4 Clean Grip Deadlift @ 31X1
– 1:00 Rest
– 4 Double KB Press @ 21X1
Three Rounds w/ 2:00 Rest
– 8 One Legged Deadlift @2010 (each leg)
– :30 Rest
– 10 Heavy Russian KB Swings
– :30 Rest
– 10 Back Extensions @ 2020
Finisher
– 20 KB Windmills (each arm)
Categories
2014-05-10
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.